The Knee Raise is used to strengthen thelower abdominals and hip flexors. Our example is shown using the FCD Fusion Vertical Knee Raise/Chin/Dip Station.
START positioning yourself in the machine with your forearms on the support pads. Grasp the handles and lift yourself into position with your back against the back pad and your legs hanging, fully extended.
Steady yourself. Do not swing.
Use the muscles of your lower abs to pull your hips up as you curl them toward your chest. Lift your knees as close to your chest as possible, rounding your your lower back at the top. Pause and feel the contraction in your lower-abdominal muscles. Then return tot he starting position. Make sure to steady yourself before every repitition. Don not swing your legs for momentum.
Variations of this exercise include: