How to perform the vertical lifting of the knees to the body.
Goals: hip flexor muscles, abdominal press.
Necessary equipment: parallel bars or a simulator for push-ups / lifts.
Level: Medium
Lifts are best performed on a push-up/lift simulator, but you can also perform them by hanging between two parallel bars. The simulator, which can be found in most gyms, includes a back pillow that will help you maintain and eliminate body rocking during exercise. Most likely, it will also have pads on each of the parallel bars, where your elbows and forearms can be in a comfortable and stable position.
Advantages
The main muscles that work with the vertical lifting of the knees are those that you demonstrate: the rectus abdominis. This muscle is responsible for flexing the spine and allows you to sit up from a prone position and perform other movements associated with lowering the chest to the hips. It runs through your torso, extending from your sternum to your thighs.
The vertical lifting of the knees also targets the hip flexor muscles. While the rectus abdominis muscle stabilizes the body during exercise, the hip flexor muscles lift your knees.
The vertical knee lift took second place in the list of the best exercises for the rectus abdominis.
Step-by-step instructions
Stand on the push-up/lift simulator with your back to the pillow and keep your hands resting on the bars. There should be palm handles at the ends of parallel bars, and there are usually foot bars that you can step on to get into the right position.
1. Remove the feet from the support so that the legs hang down. Inhale.
2. Slowly bend your knees and lift them to your chest as you exhale. The movement should be controlled and conscious when you lift your knees up until your hips are parallel to the floor.
3. Continue to raise your knees as high as possible without bending the upper part of the backrest and not looking down. You will work harder on your abs every time your knees are higher than parallel to the floor.
4. Slowly return the legs to the starting position while inhaling.
Common mistakes
To get the most out of the exercise, avoid these mistakes.
Let your legs go down
Do not simply lower your legs, otherwise you will lose half the benefits of the exercise. Slowly return them to their original position.
Using the pulse
Do not do this exercise quickly and do not swing your legs up or down, as this will use momentum rather than muscles to perform the exercise.
Straight legs
If you are new to this exercise, keep your knees bent. Doing it with your legs outstretched, rather than bent at the knees, will emphasize the hip flexor muscles more than the abdominal press, and will create a greater load on the lower back. As your hips get stronger, you can stretch your knees for a deeper workout.
Modifications and variations
You can perform this exercise in different ways to match your fitness level.
For beginners
If you are new to this exercise, it is better to use a push-up/lifting simulator rather than bars, as this will help you maintain the correct position and reduce swinging. At first, you can only raise your knees partially. Try to perform the exercise slowly and confidently, regardless of the range of your movements. As you gain strength, you will be able to position your hips parallel to the floor and eventually closer to your chest.
More intensity
If you are ready for the challenge, you can increase the intensity by holding the load between your knees. Start with very light weights to get used to the higher load and hold and control the weight between the feet.
You can also increase the intensity by lifting your legs to the sides without bending your knees. However, this significantly increases the load on your back, so be careful to avoid injury.
Safety and precautions
You may need to avoid lifting your knees vertically if you are pregnant or recovering from childbirth, suffer from rectus abdominis diastasis, have recently had abdominal surgery, or are recovering from injuries or surgery on your back, neck, arms or legs. In some cases, you can perform the exercise with changes.
Ask for advice from a gym coach or a physical therapist. If you feel pain while doing this exercise, return to a safe position and finish the exercise.
