Knee/Hip Raise Using Dip Bench
a.k.a. Knee / Hip Raise On Parallel Bars
Differentiation: Mechanics
This variation of a knee raise is unique. Here is how: you hang from a dip bench, also called dip bars, | instead of a pull-up bar. You are forced to stabilize your body on the dip bars. This position strengthens your oblique muscles.
Starting Position
To get into starting position, do this...
1) Locate a vertical leg-raise bench.
2) Step up onto the bench, with your back facing the pad.
3) Rest your forearms at chest height on the side pads of the vertical leg-raise bench
4) ...and grasp the handles.
5) ...and allow your legs to hang straight toward the floor.
6) Place your feet together.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift your legs straight in front of you
3) keeping your knees pinned together.
4) ...until your upper legs are parallel to the floor.
5) This is the ending position.
6) Once both legs are parallel to the floor, hold this position for a count of one second.
7) Then, inhale as you gradually lower both legs straight down toward the floor.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your knees pinned together.
Be sure to raise your legs in a controlled motion.
Bring your legs to a 75-degree angle during each rep.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
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