Lever Seated Leg Raise Crunch (plate loaded)
The Lever Seated Leg Raise Crunch (plate loaded) primarily works the Rectus Abdominis, with secondary activation of the External Obliques and stabilizer support from the Latissimus Dorsi, Pectineus, Pectoralis Major (Sternal), Posterior Deltoid, Rectus Femoris, Sartorius, Tensor Fasciae Latae, Teres Major, Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
The Lever Seated Leg Raise Crunch (plate loaded) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Rectus Abdominis, with secondary engagement of the External Obliques. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Rectus Abdominis.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Rectus Abdominis |
| Secondary | External Obliques |
Muscles Worked
The Rectus Abdominis is the primary mover, taking on the bulk of the workload throughout the full range of motion. The External Obliques assists as a secondary mover, contributing to force production without bearing the primary load. The Latissimus Dorsi, Pectineus, Pectoralis Major (Sternal), and 6 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Rectus Abdominis (core)
Secondary Muscles
- Secondary Muscle External Obliques (core)
Stabilizer Muscles
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectineus (adductors)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rectus Femoris (quadriceps)
- Stabilizer Muscle Sartorius (hip_flexors)
- Stabilizer Muscle Tensor Fasciae Latae (hip_flexors)
- Stabilizer Muscle Teres Major (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Sit on machine with back against back support and lower legs under padded bar.
- Grasp handles above to each side.
Execution
- Pull handles down while pulling lower leg bar up by flexing waist and pelvis.
- Return and repeat.
Comments
- Weight plates added to upper segment adds resistance, whereas weight plates added to lower segment decreases resistance.
- Seat can also beturned to either sideto emphasize obliques.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Rectus Abdominis) and can be substituted based on your equipment or variation preferences.
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