Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredDumbbell
- MechanicsCompound
- Force TypePull
- Experience LevelAdvanced
- Secondary Muscles
Hip Flexors, Lower Back
Target Muscle Group
Abs
Roman Chair Weighted Knee Raise Instructions
- Position yourself on the Roman chair with your back against the pad and your legs hanging straight down.
- Hold a dumbbell or medicine ball between your feet, or use ankle weights, depending on what you have available.
- Tighten your core and maintain a neutral spine. Grip the handles for support. This is the starting position.
- Slowly raise your knees towards your chest by engaging your lower abs, lifting them as high as possible.
- Briefly pause, squeezing your abs at the top, then slowly lower your knees back to the starting position. This is one rep.
- Do the desired number of reps, maintaining good form throughout.
Roman Chair Weighted Knee Raise Tips
- Always keep your core tight throughout the movement to protect your lower back and maximize the workout.
- Control both the raising and lowering phases of the exercise to fully engage your abs and avoid using momentum.
- Exhale as you lift your legs, and inhale as you lower them.
2 Comments
Unless your keeping your legs at 90 degrees and than pulling them up to almost 180 degrees, you wouldn't necessarily be hitting your abdominal muscles. This exercise is primarily exercising your hip flexors.
hi,wouldnt this work your legs as well as secondery muscles ?