Machine Lying Crunch
Description
The lever lying crunch is performed on a lying crunch machine where you lie on your back and crunch against machine resistance. The supine position closely mimics a standard floor crunch but with adjustable machine resistance for progressive overload.
Equipment Required
Machine Lying Crunch Instructions
- Lie on the lying crunch machine with your back flat on the pad.
- Position the roller pads behind your shoulders or at your chest, depending on the machine.
- Grip the handles above your head or at your sides.
- Crunch your torso forward by flexing your spine against the machine resistance.
- Squeeze your abs hard at the peak of the crunch.
- Lower under control back to the flat position.
- Maintain constant tension. Do not let the weight stack rest between reps.
- Aim for 12 to 15 reps per set.
Machine Lying Crunch Form & Visual
Machine Lying Crunch Benefits
- Loaded supine crunch with machine resistance
- Easy to load progressively
- Mimics floor crunch with added resistance
- Simple execution
- Comfortable supine position
- Excellent for ab hypertrophy
Machine Lying Crunch Muscles Worked
- Rectus abdominis
- Obliques (secondary)
- Hip flexors (slight)
Machine Lying Crunch Variations & Alternatives
- Lever Seated Crunch
- Cable Crunch
- Weighted Crunch
- Standard Crunch (bodyweight)
- Decline Crunch
