Legs · Leverage Machine
Plate Loaded Lever Alternate Leg Press
How to do the plate loaded lever alternate leg press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Squat
- Mechanic
- Compound
How to do it
Sit in the plate-loaded leg press with each foot on its own independent platform. Unlock the safety, then press one leg out to near full extension while the other stays bent, alternating legs through each rep. Push through the whole foot and control the return.
- 1The working quad and glute driving the platform away
- 2Lower back pressed into the seat each rep
- 3Knee tracking in line with the toes
Common mistakes
- Locking out the knee at the top
- Letting the knee cave inward under load
- Lifting the hips off the seat to gain range
Muscles worked
The plate loaded lever alternate leg press mainly works the quads and glutes, with the hamstrings and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the plate loaded lever alternate leg press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.