How to perform a vertical knee lift correctly
Goals: hip flexors, abdominal muscles.
Necessary equipment: parallel bars or a push-up / lift machine
Level: Medium
Knee lifts are best done on a simulator, but you can also do them by hanging between two parallel bars. An exercise machine that can be found in most fitness clubs and purchased for home use, it includes a back cushion that will help you support and protect your body from swaying during exercise. Most likely, it will also have pads on each of the bars, where your elbows and forearms can be in a comfortable and stable position.
Advantages
The main muscles that work when lifting your knees vertically are the ones you often demonstrate: the rectus abdominis. This muscle is responsible for flexing the spine and allows you to perform actions related to lowering the chest to the hips. It runs through your torso, extending from your sternum to your thighs.
The vertical knee lift also targets the hip flexors. While your rectus abdominis muscle stabilizes your body during exercise, the flexor muscles do the work of lifting your knees. The vertical knee lift took second place in the list of the best exercises for the rectus abdominis muscle .
Step-by-step instructions
Stand on the push-up machine with your back to the pillow and rest your hands on the bars. There should be hand handles at the ends of the bars, and there are usually foot bars that you can stand on to get into position.
1. Remove the feet from the support so that the legs hang down. Breath.
2. Slowly bend your knees and raise them to your chest as you exhale. The movement should be controlled and conscious as you lift your knees up until your hips are parallel to the floor.
3. Continue to raise your knees as high as possible without lifting your back from the top of the back of the machine and without looking down. You'll work out your abs better when your knees are higher than at a 90-degree angle.
4. Slowly return your feet to the starting position while inhaling.
Common mistakes
To get the most out of the exercise, avoid these mistakes.
Let your feet go down
Do not lower your legs quickly, otherwise you will lose half the benefit of the exercise. Slowly return them to their original position.
High speed and pulse utilization
Do not do this exercise quickly and do not swing your legs up or down, as this will be an impulse, not a contraction of the muscles to perform the exercise.
Leg extension
If you are new to this exercise, keep your knees bent. Performing it with your legs outstretched, rather than bent at the knees, will emphasize more flexor muscles of the thigh than the abdominal press, and will create a greater load on the lower back. As your hips get stronger, you'll be able to flex 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 / lift simulator rather than simple parallel bars, as this will help you maintain the correct position and reduce swaying. 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 put your hips parallel to the floor at 90 degrees and eventually closer to your chest.
More intensity
If you are ready for the challenge, you can vary the vertical knee lift, increasing the intensity by holding the weight between your knees. Start with very light weights to get used to the higher load and so that you can hold and increase the weight over time.
You can also increase the intensity by lifting your legs to the sides without straightening your knees. However, this significantly increases the load on your back, so be careful and 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 your gym coach or physical therapist for advice. If you feel pain while doing this exercise, return to a safe position and complete the exercise.
