Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeN/A
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Roman Chair Knee Raise Instructions

  1. The Roman chair knee raise hits your lower abdominal muscles. Get into the chair so that your forearms are resting on the pads, back on the back pad, and hands grasping the handles.
  2. Take your feet off the rests so they are hanging straight down.
  3. Slowly raise your knees up as high as possible.
  4. Pause, then lower back to the starting position.
  5. Repeat for desired reps.

Knee Raise Tips:

  1. You must do the Roman chair leg raise slowly. Using speed and momentum throughout the exercise takes the emphasis off your abs.
  2. You can also do this exercise weighted, holding a dumbbell between your feet.
Posted on: Wed, 12/05/2012 - 05:24

Funny you say that Chris, I have noticed the same thing I figured it was because I carry more bulk in my legs, and I was getting the pendulum effect.

Posted on: Wed, 12/05/2012 - 12:37

Thanks for the reply, I thought I was the only one :)

Posted on: Wed, 11/14/2012 - 09:36

Whenever I do this exercise I find it targets my thighs rather than my abs, is there something im doing wrong?

Posted on: Fri, 12/28/2012 - 15:10

It's not demonstrated properly in the video here. At the top of the exercise, you really have to bend your waist to contract your abs, otherwise you're mostly just working out the iliopsoas. Check out http://www.exrx.net/WeightExercises/RectusAbdominis/WtVerticalLegHipRais..., which shows the exercise correctly. It's a subtle difference, but an important one.