Animated GIF · Available via API
gif_boxLever Alternate Leg Press
play_arrow Try via APItarget Target Muscle Groups
fitness_center Equipment
Leverage MachineCategory
strength
Mechanic
compound
Cal/min
5.5
Force
push
Lever Alternate Leg Press is a intermediate multi-joint compound pushing exercise targeting the Quads in the Upper Legs region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Hamstrings and Glutes.
list_alt Step-by-Step Instructions
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.
warning Common Mistakes
Losing tension in the core or lower back partway through the movement — because Lever Alternate Leg Press loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.
Locking out too fast or letting the elbows drift outward under load — controlling the eccentric (lowering) phase is where most of the muscle-building stimulus happens.
Not adjusting the seat/pad height to match body proportions, which puts the joint outside its natural line of pull and reduces the exercise's effectiveness.
Progressing the load or reps too quickly before technique is consistent across every rep of every set.
person Who Should Do This Exercise
Lever Alternate Leg Press is classified as a Intermediate strength exercise, so lifters with some training experience who already have basic technique and stability in place — beginners can work up to it, but should master fundamental Upper Legs movements first. It fits well in programs focused on strength training and pairs naturally with other Upper Legs movements in a balanced routine.
grid_view More Upper Legs Exercises
Use this data in your app
Access Lever Alternate Leg Press and 1,300+ other exercises via the WorkoutX REST API. GIFs, muscle data, instructions — all in one JSON response.
Fetch by exercise ID
Browse Upper Legs exercises