- Equipment Needed: Usually, Knee Ups can be performed on a captain’s chair or a vertical knee raise station, which consists of padded armrests and handles for support.
- Starting Position:
- Stand on the platform of the knee raise station with your back against the backrest and your arms gripping the handles or resting on the armrests.
- Your body should be upright and stable, with your legs hanging freely.
- Execution:
- Engage your core muscles, especially your lower abdominals.
- Lift your knees towards your chest by bending at the hips, ensuring your back remains straight throughout the movement.
- Continue to lift your knees until your thighs are close to your chest or until you reach a comfortable range of motion.
- Hold the contraction briefly to maximize engagement of the abdominal muscles.
- Lowering Phase:
- Slowly lower your legs back down to the starting position in a controlled manner, keeping tension on the lower abs.
- Breathing:
- Exhale as you lift your knees up, and inhale as you lower them back down.
- Variations:
- Oblique Knee Ups: To target the obliques (side abdominals), perform Knee Ups with a twisting motion, bringing one knee towards the opposite elbow.
- Weighted Knee Ups: Hold a dumbbell or medicine ball between your feet to increase resistance and challenge your core muscles further.
- Safety Tips:
- Maintain proper form throughout the exercise to avoid strain on the lower back.
- Start with a manageable range of motion and gradually increase as you build strength.
- If using a knee raise station, ensure it is stable and adjusted to your height for safe and effective performance.
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