This article will cover how you perform the Weighted Knee Raise exercise.
We will include video, image and a written step by step description on how to do this exercise.
Its difficulty level, the equipment you need to do it. The different muscle groups that get worked when you perform it.
The benefits you get when adding it to your training routine. Also, some different training cues to use when you are performing it.
Before using the weighted version of this lift, you should be able to complete at least five repetitions without any weight. Once you can do at least five reps, you can slowly begin increasing the weight on your ankles.
Weighted Knee Raise How to Guide
Step by Step Description
Step 1: Place a dumbbell upright at your feet and suspend your body in a captain chair or by holding a pull-up bar.
Step 2: Grab the dumbbell with your feet by putting a foot on each side and pushing them together.
Step 3: Slowly raise your feet up as high as they will go. When your feet are in the top position, pause in this position for one second.
Step 4: Use a slow/controlled movement and lower your feet back down to the starting position (do not let the dumbbell touch the floor until you have completed all repetitions).
This lift is an advanced training method. You should be at a high physical fitness level before adding this exercise into your training routine.
You can use either a pull-up bar to hang from or captains chair/dip station. The other piece of equipment required is either a dumbbell or ankle weights.
The primary muscles that get worked when you perform this exercise are your Abdominals(mostly your lower abdominals). You will also strengthen your Obliques and Hip Flexors by doing this exercise.
Benefits from Weighted Knee Raise
Helps to improve the stability in your shoulders and upper back.
Creating a solid core can help reduce back pain and reduce your chance of injury when performing your daily activities.
Inhale as you are raising your legs and exhale while you are lowering them.
Keep your upper back and shoulders tight to prevent your shoulders from sagging.
Do not allow your body to swing back and forth. Doing this creates momentum and reduces the tension placed on your core.
Be careful with the amount of weight you use for this exercise. Slowly increase the weight you use since using a weight that is too heavy can result in a hernia.
Compound exercises are the best way to build muscle and burn fat at the same time.
If you have never tried this lift before try adding it to your training for a couple of months to see for yourself all the benefits it has to offer.