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Knee/Hip Raise On Parallel Bars

StrengthBeginner Abdominals Captain's chair (vertical knee raise)
Knee/Hip Raise On Parallel Bars, step 1
1. Rest your forearms on the pads, back against the backrest, legs hanging loosely.
Knee/Hip Raise On Parallel Bars, step 2
2. Bring your knees up toward your chest, curling your pelvis slightly; lower slowly without swinging.

How to do it

  1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
  2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
  3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
  4. Slowly go back to the starting position as you breathe in.
  5. Repeat for the recommended amount of repetitions.

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