Lever Seated Leg Raise Crunch
Strengthen your core with Lever Seated Leg Raise Crunch! Target lower abs with controlled leg lifts and a crunch. Perfect for a defined midsection!
The Lever Seated Leg Raise Crunch is a compound exercise that mainly works the core. No equipment needed: it uses just your bodyweight.
Lever Seated Leg Raise Crunch Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Deep Core (transverse abdominis)
Lever Seated Leg Raise Crunch Variations and Alternatives
How to do the Lever Seated Leg Raise Crunch
Lever Seated Leg Raise Crunch Instructions
Positioning
Adjust the Machine: Before you start, adjust the seat height so that when seated, your knees are at a 90-degree angle when your feet are resting on the footpads.
Sit Down: Sit down on the machine with your back against the backrest.
Secure Your Legs: Place your feet on the footpads and make sure they are securely in position. Adjust any additional supports to snugly fit against your thighs.
Movement
Grip the Handles: Grab the handles positioned above your head with both hands to stabilize your upper body.
Engage Your Core: Tighten your abdominal muscles and maintain a straight back against the backrest.
Lift Your Legs: Slowly raise your knees towards your chest while keeping your feet together. Focus on using your abs to lift rather than swinging your legs.
Pause at the Top: When your knees are close to your chest, pause for a moment to maximize the contraction in your abdominal muscles.
Lower Your Legs: Lower your legs back to the starting position in a controlled manner, avoiding any sudden movements.
Repeat: Aim for 10-15 repetitions, rest, and repeat for 2-3 sets.
Tips
Keep movements slow and controlled to engage your core effectively.
Avoid using momentum; focus on the muscle contraction.
Breathe out as you lift your knees and breathe in as you lower them.
Cool Down
After completing your sets, take a few moments to stretch your abdominal muscles and lower back to prevent stiffness.
Lever Seated Leg Raise Crunch FAQs
What muscles does the Lever Seated Leg Raise Crunch work?
The Lever Seated Leg Raise Crunch mainly works the core. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Lever Seated Leg Raise Crunch?
None. The Lever Seated Leg Raise Crunch is a bodyweight exercise, so you can do it anywhere.
Is the Lever Seated Leg Raise Crunch a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Lever Seated Leg Raise Crunch variations and alternatives?
Similar exercises include the Machine Ab Crunch, Lever Ab Coaster Crunch, Lever Ab & Oblique Coaster Crunch and Lever Ab Swing.
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