
Muscle Groups
Muscles
Target
Synergist
How to perform Leverage Machine Deadlift with proper form
Setup
- Adjust Machine: Set the lever arm to an appropriate height, so you can start with your knees slightly bent and feet flat on the platform.
- Foot Position: Stand with your feet shoulder-width apart, flat against the footplate.
Grip
- Hand Placement: Grab the handles or bar with both hands, using a neutral (palms facing each other) or overhand grip, depending on the machine design.
Starting Position
- Back Position: Keep your back straight and chest up. Engage your core to stabilize your spine.
- Knees and Hips: Position your knees just behind your toes; hips should be lower than your shoulders.
Execution
- Initiate the Lift: Push through your heels, extending your knees and hips simultaneously.
- Maintain Form: Keep the weights close to your body as you rise. Avoid rounding your back or leaning too far forward.
- Full Extension: Stand upright at the top of the movement, ensuring your shoulders are back and down.
Lowering the Weight
- Control the Descent: Hinge at your hips first, then bend your knees while keeping your back straight.
- Return to Start: Lower the weight back to the starting position in a controlled manner, avoiding sudden drops or jerks.
Tips
- Breathing: Inhale before the lift and exhale at the top.
- Focus on Form: Prioritize proper technique over lifting heavy weights to prevent injury.
- Avoid Overextension: Do not hyperextend your back at the top of the lift.
Always consult with a professional trainer if you're unsure about your form or the equipment.
Exercises

Ab Wheel, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Shoulders, Back, Chest

Bicycle Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps

Cable Crunch, Cable
Type: Core
Target: Abs

Cable Twist, Barbell
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Cable
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Band
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes

Cable Twist, Leverage Machine
Type: Core
Target: Abs
Synergist: Glutes

Cross Body Crunch, Bodyweight
Type: Core
Target: Abs
Synergist: Glutes, Quadriceps

Crunch, Cable
Type: Core
Target: Abs

Crunch, Bodyweight
Type: Core
Target: Abs

Crunch, Leverage Machine
Type: Core
Target: Abs

Flat Knee Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps

Flat Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes

Glute Bridge March, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Hamstrings, Quadriceps

Hanging Leg Raise, Cable
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes

Hanging Leg Raise, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes

Jackknife Sit Up, Bodyweight
Type: Core
Target: Abs
Synergist: Hamstrings, Quadriceps, Glutes

Knees to Elbows, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps

Oblique Crunch, Bodyweight
Type: Core
Target: Abs

Plank, Bodyweight
Type: Core
Target: Abs
Synergist: Shoulders, Glutes, Quadriceps

Reverse Crunch, Cable
Type: Core
Target: Abs

Reverse Crunch, Bodyweight
Type: Core
Target: Abs

Russian Twist, Cable
Type: Core
Target: Abs

Russian Twist, Dumbbell
Type: Core
Target: Abs

Russian Twist, Bodyweight
Type: Core
Target: Abs

Side Bend, Cable
Type: Core
Target: Abs

Side Bend, Dumbbell
Type: Core
Target: Abs

Side Bend, Band
Type: Core
Target: Abs

Side Crunch, Cable
Type: Core
Target: Abs

Side Crunch, Band
Type: Core
Target: Abs

Side Crunch, Bodyweight
Type: Core
Target: Abs

Side Plank, Bodyweight
Type: Core
Target: Abs

Single Leg Bridge, Bodyweight
Type: Lower, Legs
Target: Glutes, Abs
Synergist: Shoulders, Hamstrings, Chest

Sit Up, Kettlebell
Type: Core
Target: Abs

Sit Up, Bodyweight
Type: Core
Target: Abs

Toes To Bar, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps, Glutes

V Up, Dumbbell
Type: Core
Target: Abs
Synergist: Quadriceps

V Up, Band
Type: Core
Target: Abs
Synergist: Quadriceps

V Up, Bodyweight
Type: Core
Target: Abs
Synergist: Quadriceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Deadlift, Barbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Cable
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Dumbbell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Smith Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Band
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Kettlebell
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Deadlift, Leverage Machine
Type: Lower, Pull
Target: Glutes, Back, Hamstrings
Synergist: Quadriceps, Calves, Abs, Forearms

Glute Kickback, Cable
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Glute Kickback, Band
Type: Lower, Legs
Target: Glutes
Synergist: Hamstrings, Abs

Lat Pulldown, Cable
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest

Lat Pulldown, Leverage Machine
Type: Upper, Pull
Target: Back
Synergist: Biceps, Forearms, Shoulders, Abs, Chest

Romanian Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Romanian Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Abs, Calves

Squat, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Dumbbell
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Smith Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Bodyweight
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Squat, Leverage Machine
Type: Lower, Legs
Target: Glutes, Quadriceps
Synergist: Hamstrings, Calves, Back, Abs

Stiff Leg Deadlift, Barbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Dumbbell
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Stiff Leg Deadlift, Band
Type: Lower, Legs
Target: Back, Glutes, Hamstrings
Synergist: Quadriceps, Abs

Sumo Deadlift, Barbell
Type: Lower, Legs
Target: Glutes, Quadriceps, Hamstrings, Back
Synergist: Abs, Biceps, Forearms