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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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