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