Leg Raise Machine Seated Crunch
In SetGrip: Machine Seated Crunch (Leg Raise)
- Secondary muscles
- Hip Flexors
- Body part
- Core
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Curling the torso down while the legs swing up folds you from both ends at once, which is what separates this machine from the chest-pad crunch that moves the upper body only. The dual action hands some work to the hip flexors, so slow the tempo down if you want the abs doing most of it.
How to do the Leg Raise Machine Seated Crunch
- Sit on the leverage machine with your back against the backrest and your feet on the footrests.
- Grasp the handles or sidebars for stability.
- Engage your abs and slowly raise your legs up towards your chest, curling your torso forward at the same time.
- Pause for a moment at the top, then slowly lower your legs and torso back to the starting position.
- Repeat for the desired number of repetitions.
Tip: Exhale slowly as you roll out and keep the ribs pulled down toward the pelvis the entire time.
Muscles worked
Primary
Abs · Core
The abs work almost entirely to resist extension, holding the pelvis tucked as the lever gets longer; the tension should be highest at the far point of the rollout, not on the way back.
Secondary
- Hip Flexors — The hip flexors assist in keeping the hips from folding; if you feel them more than the abs, you are reaching too far too soon.
Common mistakes
- Hips sagging at the bottom — if your lower back arches as the wheel rolls out, you have gone past the range your abs can control; shorten the rollout and stop at the point where your hips still stay tucked.
- Hinging at the hips — pushing your backside back toward your heels on the return turns it into a hip hinge; keep the hips locked in line with the torso and pull with the abs.
- Reaching with the arms — leading with the arms turns it into a lat exercise; think of moving the whole body as one rigid plank that happens to lengthen.
- Skipping the posterior tilt — before you roll, squeeze the glutes and tuck the pelvis slightly so the abs are braced before the load arrives.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rollouts belong toward the end of a session, after heavy lifts but while you can still brace well. Superset them with hanging knee raises or a plank variation so the core work is done in one block.
Variations and alternatives
Similar exercises
Without machine
Frequently asked questions
What muscles does the Leg Raise Machine Seated Crunch work?
The Leg Raise Machine Seated Crunch primarily works the abs. It also involves the hip flexors, which assist the movement and stabilise the joints.
Is the Leg Raise Machine Seated Crunch good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Leg Raise Machine Seated Crunch with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Leg Raise Machine Seated Crunch?
If you cannot do the Leg Raise Machine Seated Crunch, try the Floor L-Sit, the Machine Seated Crunch or the Dead Bug. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Leg Raise Machine Seated Crunch, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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