How To Use The Knee Raise

  The parallel bar knee raise machine (also known as a dip station leg lift stand) is a highly effective piece of equipment for strengthening the core muscles, hip flexors, and lower abdomen. Below, we break down the usage into standard movements, advanced variations, and key training tips for a comprehensive guide.

I. Standard Movement Breakdown (Beginner Version)

1. Starting Position

Grip the parallel bars firmly with both hands, arms fully extended to support the body

Depress the shoulder blades to maintain stability, avoiding shrugged shoulders

Lean the torso back slightly (about 15 degrees) to engage the core

2. Movement Execution

Inhale to prepare, exhale while contracting the abs to lift the knees toward the chest

Pause at the top for 1-2 seconds, focusing on lower abdominal contraction

Inhale while slowly lowering the legs (recommended 3-second eccentric control)

3. Key Details

✔️ Maintain torso stability throughout, avoiding swinging

✔️ Raising knees to hip height effectively targets the lower abs

❌ Common mistake: Using momentum to swing the legs (reduces training effectiveness)

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II. Five Progressive Variations (Easy to Hard)

1. Bent Knee Raises (Beginner)

Suitable for those with weaker core strength

Only lift knees to waist height

2. Straight Leg Raises (Intermediate)

Keep legs straight and lift parallel to the ground

Increases stimulation of the lower rectus abdominis

3. L-Hold Static (Endurance Training)

Hold legs at a 90-degree angle for 15-30 seconds

Enhances core stability

4. Twisting Knee Raises (Sculpting Version)

Add torso rotation while lifting the knees

Focuses on carving the obliques and "six-pack" lines

5. Weighted Knee Raises (Strength Building)

Attach ankle weights or use resistance bands

Ideal for those aiming for thicker abdominal muscles

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III. Scientific Training Plan

1. Recommended Sets & Reps

Hypertrophy mode: 4 sets × 12-15 reps (60-sec rest)

Endurance mode: 3 sets × 20-25 reps (30-sec rest)

Static training: L-hold for 3 sets × 20 seconds

2. Breathing Rhythm

Exhale forcefully during knee raises (activates transverse abdominis)

Inhale slowly during lowering (maintains tension)

3. Safety Precautions

Avoid straight-leg movements for those with lumbar disc issues

Use wrist wraps if experiencing wrist pain

Always perform hip joint activation (leg swings) as a warm-up

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IV. Equipment Selection Guide

Home Use Recommendation: Adjustable dip station with back cushion (height: 1.2-1.5m)

Gym Recommendation: Weight-assisted knee raise machine for better results

Alternative Option: A pull-up bar with suspension straps can achieve similar training

(Note: Research shows that performing knee raises 3 times a week for 6 weeks can increase abdominal endurance by 43%.)

Pro Tip: Pairing this exercise with a 30-second plank post-workout enhances core muscle memory-recommended for practice and bookmarking!