Seated knee raise

Exercise overview

Primary muscle group: Core

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 18

Description: Sit on the edge of a bench with your legs fully extended in front of you. Grasp the edge of the bench for stability with both hands. Lean backward slightly and lift your legs off the floor, keeping them straight and together. Exhale as you lean forward, simultaneously raising your knees toward your chest. Inhale as you lean backward, extending your legs to return to the starting position. Repeat this motion in a controlled manner for the desired number of repetitions.

Exercise ID: 00313

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Maintain Proper Posture: Ensure you sit with your back straight and shoulders relaxed. Avoid slouching to prevent lower back strain.
Engage Your Core: Focus on engaging your abdominal muscles throughout the movement. This will maximize the effectiveness of the exercise and protect your lower back.
Controlled Movements: Perform the raises in a slow and controlled manner. Avoid using momentum to lift your knees, as this reduces the effectiveness of the exercise and increases the risk of injury.
Breathing Technique: Exhale as you lift your knees toward your chest and inhale as you lower them back to the starting position. Proper breathing helps maintain rhythm and provides more power during the movement.
Adjust Range of Motion: If you find it difficult to raise your knees all the way to your chest, start with a smaller range of motion and gradually increase it as your strength improves.
Foot Positioning: Keep your feet together and avoid letting them touch the floor between reps to maintain tension on your abs.
Use Hands for Stability: Hold onto the sides or edge of the bench or chair for added stability. This also helps isolate the abdominals and reduces the involvement of other muscles.
Progressive Overload: As you get stronger, you can increase the difficulty by adding ankle weights or by performing the exercise on a decline bench.
Mind-Muscle Connection: Concentrate on using your lower abs to lift your legs. Focusing mentally on the muscles being worked can enhance the contraction and effectiveness of the exercise.
Avoid Overarching Back: Ensure that your lower back stays pressed against the bench or chair to avoid overarching, which can lead to discomfort or injury.

Exercise overview

Exercise tips and tricks

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