Vertical knee raises are among the most popular ab exercises people perform at the gym. The objective is to set yourself up inside a captain\u2019s chair, support yourself with your upper body musculature, and repeatedly raise your knees to your torso. Doing so strengthens and develops the rectus abdominis (six-pack muscle).<\/p>\n\n\n\n
A notable benefit of vertical knee raises is that the movement challenges you more than traditional crunches, sit-ups, and leg raises. Performing the activity while hanging forces more muscles to engage and keep you in position. <\/p>\n\n\n\n
Plus, your abs have to produce much more force to overcome gravity and raise your legs. As a result, your entire core strengthens, leading to better posture, more athleticism, and stability.<\/p>\n\n\n\n
Another benefit of the movement is the fantastic overloading potential. You can start with knee raises and gradually progress to leg raises, hanging leg raises, and weighted leg raises.<\/p>\n\n\n\n
The third significant benefit of vertical knee raises is that the movement involves your shoulders, chest, back, and other upper body muscles that flex isometrically to keep you in position.<\/p>\n\n\n\n
We recommend including vertical knee raises near the end of your workouts, after your main lifts (such as squats, deadlifts, and bench press). Perform as many slow and controlled reps as possible. If you want to use the movement as part of a core workout, include it earlier and while your abs are still fresh.<\/p>\n\n\n\n