How to do a Vertical Knee Raise

Authored by Fitbod

About Vertical Knee Raise

Sets Logged
1,405,712
Popularity Rank
98th
Difficulty
Beginner
Abs Strength
96 mSCORE 12th
Equipment Required
  • Photo of Vertical Bench (Vertical Knee Raise)
    Vertical Bench (Vertical Knee Raise)
Primary Muscles
Secondary Muscles
None

Instructions: How To

Vertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.

  1. Stand upright on the pedals of a vertical leg raise bench.
  2. Press your back against the pad and rest your forearms on the parallel bars grabbing a hold of the handles with your palms facing in.
  3. Brace your core to keep your head extended away from your shoulders before suspending your body above the floor.
  4. Avoid any swinging as you flex your hips and your abdomen to bring your knees up to your chest.
  5. Lower your legs to the extended position.

Common Mistakes

  • Resting Between Reps

    Keep your core engaged for the duration of the exercise, even between reps. This exercise is designed to add instability that your core needs to compensate for. Keeping your core engaged throughout the exercise will improve the effectiveness of the exercise.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    3
    sets
    9
    reps
    1 Set Max
    10
    reps
  • intermediate
    4
    sets
    9
    reps
    11
    reps
  • advanced
    4
    sets
    10
    reps
    12
    reps

Enter your stats to calculate your Sets & Reps