Lever Kneeling Twist
The Lever Kneeling Twist primarily works the External Obliques, with secondary activation of the Erector Spinae, Iliopsoas, Quadratus Lumborum and stabilizer support from the Anterior Deltoid, Gluteus Maximus, Latissimus Dorsi, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Pectoralis Minor, Posterior Deltoid, Rhomboids, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head). It is a machine isolation exercise at beginner difficulty.
A machine isolation pull exercise targeting the External Obliques.
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Rotation |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Erector Spinae, Iliopsoas, Quadratus Lumborum |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Anterior Deltoid (shoulders)
- Stabilizer Muscle Gluteus Maximus (glutes)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Pectoralis Major (Clavicular) (chest)
- Stabilizer Muscle Pectoralis Major (Sternal) (chest)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Posterior Deltoid (shoulders)
- Stabilizer Muscle Rhomboids (back)
- Stabilizer Muscle Trapezius (Lower) (back)
- Stabilizer Muscle Trapezius (Middle) (back)
- Stabilizer Muscle Triceps (Long Head) (triceps)
Instructions
- Preparation: Adjust range of motion setting on machine to one side. Kneel on padded stool with both knees between leg pads. Place torso against upper pads and grasp handles. Execution: Rotate lower body through waist to opposite side. Return and repeat. Adjust range of motion setting to opposite side and repeat in opposite direction. Comments: Movement performed onapparatus without chest padmay not result in full range of motion through spine since much of movement occurs through shoulders. Also seeSpot Reduction Myth.
Alternative Exercises
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