A knee raise performed on a vertical knee raise station with the back supported and forearms on pads. It trains the lower abs and hip flexors without requiring grip strength.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Step onto the captain's chair, rest your forearms on the pads, grip the handles and press your back against the backrest with legs hanging.
Brace your abs and keep your back against the pad.
Raise your knees toward your chest, curling your pelvis up.
Pause briefly at the top.
Lower your legs slowly to the start.
Breathing: Exhale as you raise the knees, inhale as you lower.
Curl the hips off the pad
No swinging
Slow lowering
Swinging the legs up
Shrugging the shoulders
Only lifting to hip height
Keep shoulders pressed down on the pads rather than sinking into them.