Lever Vertical Leg Raise
The Lever Vertical Leg Raise primarily works the Iliopsoas, with secondary activation of the Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae and stabilizer support from the Anterior Deltoid, Brachialis, External Obliques, Pectoralis Major (Sternal), Pectoralis Minor, Rectus Abdominis, Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
The Lever Vertical Leg Raise is an beginner isolation exercise performed with machine, following a flexion movement pattern. It primarily targets the Iliopsoas, with secondary engagement of the Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A machine isolation pull exercise targeting the Iliopsoas.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Iliopsoas |
| Secondary | Adductor Brevis, Adductor Longus, Pectineus, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The Iliopsoas is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Pectineus, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Anterior Deltoid, Brachialis, External Obliques, and 4 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Iliopsoas (hip_flexors)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Grasp handles slightly to front and stand on foot bar with knees slightly bent and hips against pad.
Execution
- With back straight, raise legs as high as possible by flexing hips.
- Return and repeat.
Comments
- Exercise is typically performed without added resistance.
- Rectus Abdominis and Obliques onlycontract dynamicallyif actual waist flexion occurs.
- With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion.
- It is necessary to raise legs higher than what is shown before waist flexion occurs; seeLever Vertical Leg-Hip Raise.
- Also seeSpot Reduction MythandLower Ab 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 (Iliopsoas) and can be substituted based on your equipment or variation preferences.
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