Instructions

1

Sit on the leg press machine with back and head firmly against the padded support. Place feet on the platform shoulder-width apart with toes pointing slightly outward. Feet should be positioned in the middle to upper portion of the platform.

2

Grip the handles on either side of the seat for stability. Ensure your lower back maintains contact with the backrest throughout the movement. Take a deep breath and prepare to begin the pressing motion.

3

Slowly lower the weight by bending your knees, controlling the descent as the platform moves toward your body. Lower until your knees reach approximately 90 degrees or slightly less, ensuring knees do not cave inward. Maintain contact with the backrest.

4

Drive through your mid-foot and heels to press the platform away, extending your legs and returning to the starting position. Maintain a controlled tempo and avoid locking out knees completely at the top. Exhale during the pressing phase.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Adductor Magnus, Vastus Medialis Obliquus

EQUIPMENTLeverage machine

DIFFICULTYBeginner

Overview

Focusing on the Lever Seated Crunch chest pad allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Leverage machine provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Utilizes Leverage machine to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Adductor Magnus, Vastus Medialis Obliquus to maintain control of the Leverage machine.

Beginner Tips

If you are new to the Lever Seated Crunch chest pad , focus on mastering the movement pattern with zero weight before adding Leverage machine.

Lever Seated Crunch chest pad