Legs · Leverage Machine
Plate Loaded Lever Squat
How to do the plate loaded lever squat, 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
Position yourself in the plate-loaded lever squat machine with the shoulder pads over your traps and feet flat on the platform. Squat down by bending your hips and knees, then drive back up through your heels against the lever resistance.
- 1Push your hips back and down and feel your glutes and quads work
- 2Drive through your heels to stand back up
- 3Keep tension on your legs through the full range
Common mistakes
- Don't let your knees cave inward or your heels lift
- Avoid rounding your back or letting your chest collapse
- Don't drop fast into the bottom; control the descent
Muscles worked
The plate loaded lever squat mainly works the quads and glutes, with the hamstrings, lower back, and calves assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- CalvesSupport
- Upper AbsMinor
Kovo programs the plate loaded lever squat 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.