Lever Seated Twisting Leg Raise Crunch (plate loaded)
The Lever Seated Twisting Leg Raise Crunch (plate loaded) primarily works the External Obliques, with secondary activation of the Rectus Abdominis and stabilizer support from the Brachialis, 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 Twisting Leg Raise Crunch (plate loaded) is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Rectus Abdominis. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the External Obliques.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Rectus Abdominis |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Rectus Abdominis assists as a secondary mover, contributing to force production without bearing the primary load. The Brachialis, Latissimus Dorsi, Pectineus, and 7 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Rectus Abdominis (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- 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 position 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 and over to one side by flexing and twisting waist and pelvis.
- Return and repeat movement to opposite side.
- Continue alternating between sides.
Comments
- Seat can also be lockedstraightor toone side.
- 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 (External Obliques) and can be substituted based on your equipment or variation preferences.
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