Classification
Type | basic |
Mechanics | isolated |
Direction | pull |
Equipment | ab-station |
Additional Equipment | - |
Instructions
Preparation
Stand on platform of ab-station, place forearms on parallel pads and, if available, grasp vertical bars wtith both hands. Rest back against back pad und keep bodyweight on arms.Execution
Raise legs up by simultaneously lifting and flexing knees and hips until hips raise off back pad. Return, keep knees and hips slightly flexed and repeat.Variations / Comments
For higher resistance use additional weight, held between feet.![Bodyweight Only Knee-Hip Raise | Starting Position Bodyweight Only Knee-Hip Raise Starting Position](/data/exercisefiles/52/1352.jpg)
![arrow arrow](/template/images/position_arrow.gif)
![Bodyweight Only Knee-Hip Raise | Ending Position Bodyweight Only Knee-Hip Raise Ending Position](/data/exercisefiles/53/1353.jpg)
Muscles
Target | Rectus Abdominis |
Synergist | Hip Flexors | Obliques |
Stabilizers | Triceps Brachii | Latissimus Dorsi | Pectoralis Major, Sternal |
![Bodyweight Only Knee-Hip Raise | Muscles Front Bodyweight Only Knee-Hip Raise Muscles Front](/data/musclemaps/33/733.jpg)
Front
![Bodyweight Only Knee-Hip Raise | Muscles Rear Bodyweight Only Knee-Hip Raise Muscles Rear](/data/musclemaps/34/734.jpg)
Rear