Lever Seated Leg Raise Crunch Plate Loaded

Muscles worked

Setup

1. Adjust the seat height so your lower back is flush against the lumbar support and your shins rest comfortably against the lower roller pads.
2. Load the desired weight plates onto the lever arm pegs.
3. Sit firmly in the seat, grasp the handles provided, and secure your legs behind the padded lever.

How to do it

1. Exhale and initiate the movement by simultaneously driving your knees toward your chest and curling your ribcage toward your pelvis.
2. Squeeze your abdominals hard at the peak of the contraction, ensuring your hips slightly tilt upward to fully engage the lower abs.
3. Inhale as you slowly lower the weight back to the starting position, maintaining constant tension on the core.
4. Follow a controlled tempo: 2 seconds for the contraction, a 1-second pause at the top, and 2 seconds for the return.

Form checklist

• Keep your lower back pressed into the backrest throughout the entire movement.
• Avoid using momentum or 'kicking' the legs to move the lever arm.
• Focus on spinal flexion (curling the torso) rather than just moving the hip joints.
• Ensure your neck remains in a neutral position; do not pull with your arms to assist the crunch.

Pro tips

• Focus on a posterior pelvic tilt—think about tucking your tailbone toward your belly button as you lift your legs to maximize lower abdominal recruitment.
• Visualize your ribcage and pelvis moving toward each other like a closing book to ensure maximum muscle shortening.

Make it harder

• Incorporate a 3-second isometric hold at the point of maximum contraction on every rep.
• Perform '1.5 reps' by doing a full contraction, lowering halfway, crunching back to the top, and then lowering all the way down.

Frequently asked

What muscles does the lever seated leg raise crunch plate loaded work?

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

What equipment do you need for the lever seated leg raise crunch plate loaded?

The lever seated leg raise crunch plate loaded uses leverage machine.

Is the lever seated leg raise crunch plate loaded good for beginners?

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

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