Lever Pistol Squat

Muscles worked

Setup

1. Stand on the machine platform with your working foot centered and your toes pointing slightly outward.
2. Position your shoulders under the pads (if applicable) or grasp the lever handles firmly at chest height.
3. Extend your non-working leg forward, keeping it straight and clear of the machine's base.
4. Engage your core and maintain an upright torso with your gaze fixed forward.

How to do it

1. Inhale and slowly lower your hips by bending the working knee and hip, descending until your thigh is at least parallel to the platform.
2. Keep the non-working leg elevated and parallel to the floor throughout the descent.
3. Exhale and drive forcefully through the mid-foot and heel of the working leg to return to the starting position.
4. Maintain a controlled tempo, taking 2-3 seconds for the descent and 1-2 seconds for the ascent.

Form checklist

• Keep the heel of the working foot glued to the platform at all times.
• Ensure the working knee tracks directly over the middle of the foot, avoiding internal collapse.
• Maintain a neutral spine and avoid excessive forward lean or rounding of the lower back.
• Keep the non-working leg fully extended to prevent it from touching the machine or floor.

Pro tips

• Focus on 'sitting back' into the movement to maximize glute recruitment and reduce shearing forces on the knee.
• Use the machine's handles for balance only; avoid pulling with your arms to assist the lift.
• Pause for one second at the bottom of the movement to eliminate momentum and increase time under tension.

Make it harder

• Perform the eccentric (lowering) phase even slower, taking 4-5 seconds to reach the bottom.
• Add a 1.5-rep style by going all the way down, coming halfway up, going back down, and then standing fully.

Frequently asked

What muscles does the lever pistol squat work?

The lever pistol squat primarily targets the glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.

What equipment do you need for the lever pistol squat?

The lever pistol squat uses leverage machine.

Is the lever pistol squat good for beginners?

The lever pistol squat is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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