Seated Leg Raise Crunch

Setup

1. 01Adjust the seat and pads so the trunk pivot sits near your navel and the leg pad rests on your lower shins.
2. 02Sit back against the pad and grip the handles.
3. 03Select a load that allows a full crunch and knee lift together.
4. 04Brace and set your breathing before the first rep.

Execution

1. 01Exhale and crunch the torso down while lifting the knees toward the chest at the same time.
2. 02Meet in the middle so the ribs and pelvis pull toward each other.
3. 03Pause at the point of maximum contraction.
4. 04Reverse both motions together, lowering legs and unfolding the trunk under control.

Checkpoints

• -Trunk crunch and leg raise start and finish together.
• -The pelvis tilts back as the knees rise.
• -Weight stack stays quiet between reps.
• -Grip on the handles stays light, not a pulling grip.

Common mistakes

• -Leading with the legs and skipping the trunk crunch.
• -Kicking the leg pad with momentum.
• -Loading so heavy the range collapses to a few degrees.
• -Letting the lower back overextend as the legs drop.