Vertical Knee Raise
Strengthen your core! The Vertical Knee Raise targets your abs for a stronger, leaner midsection. Controlled movements, real results.
The Vertical Knee Raise is a compound exercise that mainly works the core. You'll need: captains chair.
Required Equipment
Vertical Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Vertical Knee Raise Variations and Alternatives
How to do the Vertical Knee Raise
Position yourself in the vertical knee raise station (also known as a captain's chair) with your back pressed against the pad and forearms resting on the parallel bars with a firm grip on the handles. Your legs should be hanging straight down.
Brace your core and slowly raise your knees towards your chest by bending at the waist and hips.
Keep the movement controlled; avoid swinging your legs or using momentum. Raise your knees as high as comfortably possible.
Pause briefly at the top of the motion with your abs contracted.
Slowly lower your legs back to the starting position with a controlled motion.
Repeat for the desired number of reps, typically between 10 to 15 for intermediate level, ensuring you maintain proper form throughout the set.
Rest adequately between sets to allow for muscle recovery. A good approach is to perform 3-4 sets during your core workout.
It's important to perform this exercise with proper form to avoid swinging and to keep the focus on your abdominal muscles. Engaging the core throughout the movement will help maximize its effectiveness and minimize the risk of injury.
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Vertical Knee Raise FAQs
What muscles does the Vertical Knee Raise work?
The Vertical Knee Raise mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Vertical Knee Raise?
Captains chair.
Is the Vertical Knee Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Vertical Knee Raise variations and alternatives?
Similar exercises include the Cable Reverse Tuck Crunch, Captain' Chair Leg Raise, Captain' Chair Straight-Leg Raise and Elevated Knee-Tuck V.
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