# Getting Set Up on the Lever Squat Machine

Using a lever squat machine involves stepping onto the platform, positioning yourself correctly, holding the machine's support arms, and maintaining a straight back throughout the movement for both squats and calf raises.

A lever squat machine is designed to guide your movement during squats, offering stability and often allowing for a controlled range of motion while targeting the lower body muscles like quadriceps, hamstrings, and glutes. It can also be adapted for other exercises like calf raises.

Here's a breakdown of how to use it effectively:

Getting Set Up on the Lever Squat Machine

1. Approach the Machine: Ensure the machine is clear and the safety levers are in the locked position (usually holding the weight arms up).
2. Adjust as Needed: Some machines have adjustable shoulder pads or foot platforms. Adjust these for your height and comfort if possible.
3. Step Onto the Platform: Carefully step onto the foot platform provided. Position your feet shoulder-width apart or slightly wider, whatever feels comfortable and stable for you. Your feet should be flat.
4. Position Shoulders: Place your shoulders securely under the padded levers.
5. Hand Placement: As instructional guides suggest, it is important to hold on to the arms or handles of the machine. These provide essential stability and control during the exercise.

Performing the Squat

1. Maintain Posture: Crucially, make sure you keep your back straight throughout the entire exercise, from the starting position, during the descent, and as you return to the start. A straight back helps prevent injury and ensures proper muscle engagement.
2. Release Safety: Once securely in position with your grip firm and back straight, release the safety levers. The weight will now be supported by your legs and core.
3. Lower Down: Slowly lower your body by bending your knees and hips, controlling the descent. Lower as deep as comfortable, ideally until your thighs are parallel to the platform, while maintaining your straight back and keeping your feet flat.
4. Ascend: Drive through your heels and midfoot to stand back up, extending your hips and knees to return to the starting upright position.
5. Repeat: Perform the desired number of repetitions with controlled movement.
6. Re-engage Safety: After completing your set, ensure the weight arms are back up and re-engage the safety levers before stepping off the machine.

Using the Machine for Calf Raises

The lever squat machine can also be used to target your calf muscles.

• Starting Position: To use the machine as a calf raise, you get into the machine exactly the same way as you would for a squat. This means stepping onto the platform, positioning your shoulders, holding on to the arms, and keeping your back straight.
• Foot Placement for Calf Raises: To maximize the calf stretch and contraction, you might need to position the balls of your feet on the edge of the platform (with heels hanging off) or use a small block if available.
• Performing the Movement: While holding on and keeping your back straight, push upwards by lifting your heels off the platform, standing on the balls of your feet and toes. Squeeze your calf muscles at the top of the movement. Slowly lower your heels back down, allowing for a stretch at the bottom if your heels are off the platform.
• Safety: Release and re-engage the safety levers for each set just as you would for squats.

Following these steps, including the key points about holding the arms and keeping your back straight, will help you safely and effectively use a lever squat machine for both squats and calf raises.