Bodyweight
All Fours Squad Stretch
Quads · Upper Legs
Intermediate6
Demonstration
IntermediateCompoundMachine
Lever Alternate Leg Press
Quads · Upper Legs
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the seat and foot platform of the leverage machine to your desired position.
- 2
Sit on the machine with your back against the backrest and your feet on the foot platform.
- 3
Place your hands on the handles or sides of the machine for stability.
- 4
Push one foot against the foot platform, extending your leg until it is almost fully straight.
- 5
Pause for a moment, then slowly bend your leg and return to the starting position.
- 6
Repeat with the other leg.
- 7
Continue alternating legs for the desired number of repetitions.
Muscles worked
Primary
Quads
hamstrings
Secondary
hamstringsglutes
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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