If by chance you have access to a ‘Vertical Knee Lift Station’ at your fitness facility, you can benefit greatly from some alternative AB strengthening exercises.

The strengthening benefits for the entire abdominal wall will come about more so from the repetitive isometric contractions than from the repetitive knee/leg lift motions.

Target Areas: The Abdominals and Hip Flexors

Combine these exercises with your usual AB workout routine and reap the fitness benefits.

Exercise Performance: Slowly bend your knees and lift them toward your chest. The motion should be controlled and deliberate as you bring your knees up as high as you can while keeping your upper back against the backrest, hold and then slowly allow your knees to return to the start position.

Vertical Knee Lift Start performed by Trainer Z
Double Knee Lifts performed by Trainer Z
Alternating Knee Lifts performed by Trainer Z
Double Leg Lifts performed by Trainer Z
  • Number of Sets to Perform: 2 – 4
  • Number of Repetitions or Seconds to Perform: 9 – 12 Reps or 45 – 60 Secs.

Performance Tips:

  • Elevate the knees or legs as high as possible.
  • You should ideally hold each contracted knee or leg lift for 3 – 5 seconds.
  • You can perform various movements such as alternating knee lifts or alternating leg lifts.
  • You can also increase the intensity by lifting both of the legs laterally without bending the knees.

Fitness Disclaimer: The fitness content provided by Trainer Z and presented by ‘the TZ element’ is for informational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific course of action. Fitness is not without risks … injuries and even death can occur. It is strongly suggested that you consult a physician before performing any fitness exercises, or adhering to any fitness program or eating suggestions.