Lever Lying Crunch

Muscles worked

Setup

1. Lie flat on the machine's back pad with your spine in a neutral position.
2. Place your feet securely under the foot rollers or flat on the footplate provided.
3. Grasp the handles lightly or position your chest against the padded lever arm.
4. Adjust the machine so the pivot point aligns with your mid-torso to ensure a natural crunching arc.

How to do it

1. Exhale and contract your abdominals to curl your ribcage toward your pelvis, pushing the lever forward.
2. Focus on spinal flexion, curling the upper back off the pad while keeping the lower back grounded.
3. Hold the peak contraction for one second, squeezing the abdominal muscles tightly.
4. Inhale and slowly return to the starting position, maintaining constant tension on the abs without letting the weight stack touch.

Form checklist

• Keep your lower back pressed firmly against the back pad throughout the entire set.
• Avoid pulling with your arms; they should only act as a connection to the lever.
• Maintain a neutral neck position, avoiding the urge to tuck your chin into your chest.
• Move with a controlled tempo, avoiding the use of momentum to swing the weight.

Pro tips

• Visualize the distance between your sternum and belly button shortening to maximize rectus abdominis engagement.
• Focus on a slow 3-second eccentric (lowering) phase to increase time under tension and muscle fiber recruitment.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction.
• Perform the exercise with a 'dead stop' at the bottom of each rep to eliminate elastic energy and force the abs to work harder from a standstill.

Frequently asked

What muscles does the lever lying crunch work?

The lever lying crunch primarily targets the abs, and also works the erector spinae as secondary muscles.

What equipment do you need for the lever lying crunch?

The lever lying crunch uses leverage machine.

Is the lever lying crunch good for beginners?

The lever lying crunch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals