Vertical knee ups, also known as hanging knee raises, are a challenging abdominal exercise that targets the lower abs, hip flexors, and core muscles. This exercise is typically performed using a pull-up bar or similar overhead bar that allows the individual to hang freely without touching the ground.
Here’s a description of how to perform vertical knee ups:
1. Find a pull-up bar or similar overhead bar that allows you to hang freely without touching the ground.
2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Your arms should be fully extended.
3. Engage your core and lift your legs, bending your knees and bringing them up toward your chest. Aim to bring your thighs as close to your torso as possible.
4. Slowly lower your legs back to the starting position, maintaining control and keeping your core engaged throughout the movement.
5. Repeat for the desired number of repetitions.
It’s important to perform vertical knee ups with controlled movements, focusing on using your abdominal muscles to lift and lower your legs. Avoid using momentum or swinging to generate the movement, as this can reduce the effectiveness of the exercise and increase the risk of injury.
Vertical knee ups are an excellent bodyweight exercise for developing core strength and stability, and they can be incorporated into a comprehensive abdominal workout routine.
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