Movement overview

The Lever Horizontal Leg Press is a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. It involves pushing a weighted platform away from the body using the legs while seated in a reclined position. This exercise is performed on a specialized machine that provides stability and support, allowing for controlled movement and reduced risk of injury.

Step-by-step cues

1. Adjust the seat and backrest so that your knees are at a 90-degree angle when your feet are on the platform.
2. Sit down and place your feet shoulder-width apart on the platform, ensuring your heels are flat.
3. Grip the handles on either side of the seat for stability.
4. Engage your core and press the platform away by extending your legs, keeping your feet flat and knees aligned with your toes.
5. Do not lock your knees at the top of the movement; maintain a slight bend.
6. Slowly return to the starting position by bending your knees, controlling the weight as it comes back towards you.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure your lower back remains in contact with the seat throughout the exercise to prevent strain.
• Focus on pushing through your heels to engage more of your glutes and hamstrings.
• Keep your movements smooth and controlled to maximize muscle engagement and minimize joint stress.
• Avoid letting your knees collapse inward; keep them aligned with your toes to protect your joints.
• Breathe out as you press the platform away and inhale as you return to the starting position.
• Start with a lighter weight to perfect your form before increasing resistance.