Exercise guide
Lever Lying Leg Raise Bent Knee
- Intermediate
- Isolation
- Rep-based
- Waist
This exercise targets the lower abdominals and hip flexors using a leverage machine for consistent resistance. The bent-knee position allows for greater focus on pelvic tilt and core contraction while reducing strain on the lower back.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie supine on the machine bench with your lower back pressed firmly into the padding.
- Position your lower shins or ankles against the lever pad and bend your knees to a 90-degree angle.
- Securely grip the handles provided to stabilize your torso and prevent sliding.
How to do it
- Exhale as you pull your knees toward your chest, lifting the lever arm through a controlled arc.
- At the top of the movement, focus on curling your pelvis off the bench slightly to maximize abdominal contraction.
- Inhale as you slowly lower the weight back to the starting position, stopping just before the weight stack touches.
- Maintain a steady 2-1-2 tempo, avoiding any jerky movements or use of momentum.
Form checklist
- Keep the small of your back in contact with the bench throughout the entire set.
- Maintain a consistent 90-degree bend in the knees.
- Ensure the movement is driven by the core rather than just the hip flexors.
- Keep your head and neck relaxed against the headrest.
Pro tips
- Focus on a posterior pelvic tilt—think about tucking your tailbone toward your chin at the peak of the rep to fully engage the lower abs.
- Squeeze your abdominals hard for a one-second pause at the top to enhance mind-muscle connection.
Make it harder
- Increase the resistance on the lever arm or slow down the eccentric (lowering) phase to 4 seconds.
- Gradually straighten your legs to increase the mechanical disadvantage and difficulty.
Frequently asked
- What muscles does the lever lying leg raise bent knee work?
- The lever lying leg raise bent knee primarily targets the abs, and also works the obliques as secondary muscles.
- What equipment do you need for the lever lying leg raise bent knee?
- The lever lying leg raise bent knee uses leverage machine.
- Is the lever lying leg raise bent knee good for beginners?
- The lever lying leg raise bent knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.