Exercise Profile
- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredBodyweight
- MechanicsCompound
- Force TypePull
- Experience LevelBeginner
- Secondary Muscles
None
Target Muscle Group
Abs
Roman Chair Knee Raise Instructions
- Position yourself on the Roman chair with your back against the pad and your legs hanging straight down.
- Grip the handles for support. This is the starting position.
- Lift your knees by squeezing your lower abs.
- Stop when your knees are about parallel to the floor or higher if you can.
- Pause, then slowly lower your knees and extend your legs back down to the starting position with control, avoiding letting them drop quickly. This is one rep.
- Perform the desired number of reps, focusing on keeping your core engaged throughout the movement.
Roman Chair 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.
4 Comments
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.
Thanks for the reply, I thought I was the only one :)
Whenever I do this exercise I find it targets my thighs rather than my abs, is there something im doing wrong?
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.