Lever Seated Crunch

Muscles worked

Setup

1. Adjust the seat height so the machine's pivot point aligns with your mid-torso.
2. Sit firmly on the bench with your feet secured under the foot pads to stabilize your lower body.
3. Grasp the handles or place your arms against the padded levers, ensuring your back is flush against the backrest.

How to do it

1. Exhale as you contract your abdominals to curl your torso forward, focusing on bringing your ribcage toward your pelvis.
2. Squeeze your abs hard at the bottom of the movement for a one-second pause.
3. Inhale as you slowly return to the starting position, resisting the weight to maintain tension on the core.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).

Form checklist

• Keep your lower back pressed into the seat pad at the start of each rep.
• Avoid pulling with your arms or hands; use them only as hooks to move the lever.
• Initiate the movement from the core rather than using your hip flexors to pull forward.
• Keep your neck in a neutral position, avoiding the urge to tuck your chin into your chest.

Pro tips

• Focus on the 'ribs-to-hips' connection to ensure you are flexing the spine rather than just hinging at the hips.
• Perform a forceful 'hollow' exhale at the peak of the contraction to engage the deeper transverse abdominis muscles.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction.
• Slow the eccentric (return) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the lever seated crunch work?

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

What equipment do you need for the lever seated crunch?

The lever seated crunch uses leverage machine.

Is the lever seated crunch good for beginners?

The lever seated 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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