Quads exercise · leverage machine
Lever Alternate Leg Press
The lever alternate leg press is a leverage machine exercise that targets the quads, with the hamstrings and glutes assisting.
- Target muscle
- Quads
- Also works
- Hamstrings, glutes
- Equipment
- Leverage machine
- Body part
- Upper legs
How to do the lever alternate leg press
- Adjust the seat and foot platform of the leverage machine to your desired position.
- Sit on the machine with your back against the backrest and your feet on the foot platform.
- Place your hands on the handles or sides of the machine for stability.
- Push one foot against the foot platform, extending your leg until it is almost fully straight.
- Pause for a moment, then slowly bend your leg and return to the starting position.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the quads. The hamstrings and glutes work as secondary muscles. See all quad exercises or every machine exercise.
