Knee/Hip Raise On Parallel Bars

Also called captains chair knee raise, vertical knee raise and roman chair knee raise.

Works

Abs

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.

1. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
2. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
3. Slowly go back to the starting position as you breathe in.
4. Repeat for the recommended amount of repetitions.

Cues

• Back flat against the pad.
• Knees up to the chest.
• Curl the pelvis up.
• Lower slowly, no swing.

Common mistakes

• Swinging the legs.
• Shrugging into the pads.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Harder

Easier

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