Lever Kneeling Twist

Muscles worked

Setup

1. Adjust the lever arm height so the handles are at chest level when you are kneeling.
2. Kneel on the pad perpendicular to the machine with your knees hip-width apart and your torso upright.
3. Grasp the handle with both hands, keeping your arms slightly bent and the lever positioned to one side of your body.
4. Engage your core and ensure your hips are squared forward.

How to do it

1. Exhale as you rotate your torso away from the machine, pulling the lever across your body using your obliques.
2. Keep your hips and lower body stationary; the movement should come entirely from your waist.
3. Inhale as you slowly return the lever to the starting position with a controlled 2-second eccentric phase.
4. Complete all reps on one side before switching your kneeling orientation to work the other side.

Form checklist

• Keep your hips facing forward; do not let them rotate with the lever.
• Maintain a slight bend in the elbows to keep the tension on the core rather than the arms.
• Keep your chest up and shoulders back throughout the entire movement.
• Avoid using momentum; move the weight with a slow, deliberate rotation.

Pro tips

• Focus on 'pulling' with the oblique furthest from the machine to maximize muscle fiber recruitment.
• Squeeze your glutes to help stabilize your pelvis and isolate the rotation to the thoracic spine and waist.

Make it harder

• Add a 2-second peak contraction squeeze at the end of the rotation.
• Increase the range of motion by starting the lever slightly further behind the midline of your body.

Frequently asked

What muscles does the lever kneeling twist work?

The lever kneeling twist primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the lever kneeling twist?

The lever kneeling twist uses leverage machine.

Is the lever kneeling twist good for beginners?

The lever kneeling twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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