Instructions

1

Sit upright on the leg extension machine with your back firmly against the backrest and buttocks fully seated. Position feet under the ankle pad with toes pointing forward. Keep chest up and shoulders relaxed. Grip the handles on both sides for stability.

2

Adjust the machine so the knee joint aligns with the machine's pivot point. Place the ankle pad across the lower shins just above the ankles. Start with knees bent at approximately 90 degrees. Ensure the seat position allows full range of motion without discomfort.

3

Slowly lower the weight by bending the knees, allowing the weight to descend in a controlled manner. Lower until knees reach approximately 90 degrees of flexion or slightly more if comfortable. Maintain upright posture and prevent the lower back from rounding. Keep 2-3 second negative phase.

4

Drive through the entire foot to extend the knees, pressing the weight upward in a controlled motion. Fully extend the legs but avoid locking knees at the top. Squeeze the quadriceps at the peak contraction for 1 second. Return smoothly to the starting position and repeat.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Adductors, Erector Spinae

EQUIPMENTLeverage machine

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the Lever Seated Dip stands out as a highly efficient Strength choice. Performing this movement with Leverage machine forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Improves overall Upper Arms stability and proprioception during heavy loads.
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.
Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

Using excessive momentum to swing the Leverage machine rather than controlling the eccentric phase.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Quadriceps.
Losing core tension, leading to poor spinal alignment and reduced power output.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Adductors, Erector Spinae to maintain control of the Leverage machine.

Beginner Tips

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

Lever Seated Dip