Description:
The Lever Seated Leg Raise Crunch is a core exercise that targets the abdominal muscles. Leg and hip raises emphasize the lower portion of the abs. Curl the hips up with the abs rather than just swinging the legs.
Benefits:
- Builds core strength and stability.
- Develops the targeted abdominal muscles.
- Supports posture and a strong midsection.
- Carries over to lifting and athletic movement.
- Helps protect the lower back.
Profile:
| Equipment: | Plate Loaded Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Plate Loaded |
| Level: | Beginner |
Muscles:
Primary Muscles
- Rectus Abdominis
Secondary Muscles
- Hip Flexors
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Set up lying, hanging, or seated with your legs straight or knees bent.
- Raise your legs or knees up by curling your hips toward your chest.
- Squeeze your lower abs at the top.
- Lower under control without swinging.
- Repeat for the desired reps.
Common Mistakes:
- Pulling on the head or neck.
- Using momentum instead of the abs.
- Holding the breath through the reps.
- Cutting the range of motion short.
- Letting the lower back arch on raises.
Variations:
- Crunch
- Hanging Leg Raise
- Plank
- Cable Crunches
Safety Tips:
- Move with control and brace the core.
- Avoid pulling on your neck.
- Keep the lower back supported on crunches and raises.
- Stop if you feel lower back pain.
Additional Information:
Leg and hip raises emphasize the lower portion of the abs. Curl the hips up with the abs rather than just swinging the legs.
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