Knee Raise (Bench)

A core exercise performed on a bench where you raise your knees toward your chest while supporting yourself with your arms. This movement isolates the abdominals and hip flexors.

Instructions

1. Sit on the edge of a bench with your hands gripping the bench beside your hips.
2. Lean back slightly, keeping your chest up and core engaged.
3. Extend your legs out in front of you, keeping them relatively straight.
4. Using your core, lift your knees up toward your chest in a controlled motion.
5. Bring your knees as close to your chest as comfortably possible.
6. Pause briefly at the top of the movement.
7. Lower your legs back to the starting position in a controlled manner.
8. Repeat for the desired number of repetitions.

Tips

• Keep your grip firm on the bench for stability and support
• Move in a controlled manner, avoiding momentum and swinging
• You can bend your knees to make the movement easier
• Keep your chest upright and avoid slouching backward
• Focus on engaging your core throughout the entire movement