Intermediate
LEVER DEADLIFT
Upper legs
Body Part
Glutes
Target Muscle
Leverage machine
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and foot platform to your desired position.
2
Step:2 Sit on the machine with your back against the pad and your feet flat on the foot platform.
3
Step:3 Grasp the handles or the sides of the seat for stability.
4
Step:4 Engage your glutes and hamstrings, and push through your heels to lift the weight up.
5
Step:5 Keep your back straight and avoid rounding your shoulders.
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Step:6 Extend your hips fully at the top of the movement, squeezing your glutes.
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Step:7 Lower the weight back down in a controlled manner, keeping tension on your glutes and hamstrings.
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Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
