"Don't mess around for 20 seconds, I'll rest for 1 minute."

Hahaha, I laughed so hard at this that I fell over, Shagal. Hahaha!

any1 else feel a burn in their thighs aswell?

hip flexors are typically relatively weak for most of us because we sit so much so they're in a contracted state. This exercises opposes that, so it'll feel tight in the short term but eventually the hips equalize. This also has the benefit of improving your posture over time

Seated Knee Up - How to Do, Proper Form, Tips & Alternatives

Doing the Seated Knee Up right? Let your AI coach fix your form and build it into a plan made for you.

Beginner

About

It's a very simple abs workout that you can do anywhere, such as chairs and floors. In order to target the lower abdomen, increase the range of movement of the legs and workout!

How to Seated Knee Up

Starting Position

1. Sit at the edge of the bench and extend your legs forward.

2. Lean your upper body back naturally and hold onto the bench with both hands to keep your body steady.

Proper Form

1. Lift your lower body so that your knees and chest come closer together.

2. Allow your upper body to naturally lean forward so that your core can contract.

3. Slowly return to the starting position.

Breathing Technique

Exhale when you raise your legs, and inhale when you lower them.

Muscles Seated Knee Up Works

Muscles used

Rectus abdominisThe six-pack muscles running down the front of your abs
Hip flexorsMuscles that flex the hips, running from the inner waist to the front of the thigh
Hip flexorsThe deepest core muscle that wraps around your abdomen
ObliquesSide, from ribs to pelvis

Main muscleLie on your back, bend your knees, and curl your pelvis toward your chest. The main muscle driving this movement is your rectus abdominis. Your abs contract to curl your pelvis upward and tighten the lower-ab area.

Supporting musclesThe transverse abdominis keeps your back from arching, and the obliques stabilize your torso.

How it should feelAs your knees come in and your tailbone curls up, your lower abs should squeeze hard. Keep abdominal tension as your legs move back down.

Signs you're offIf you swing your legs or your lower back lifts, you are using hip-flexor momentum. If your pelvis does not curl and only your knees move, your lower abs will not do much.

Remember thisThink about curling your tailbone up, not just pulling your knees in.

Setting Up for Seated Knee Up

Setup orderPrepare a Flat bench → Ensure legroom in front of the bench

Flat bench
Set it like thisUse a Flat bench and check that the bench does not wobble.
How to checkIt just needs not slide or wobble when you hold the end of the bench with your hand.
Leg space
Set it like thisLeave space in front of the bench so you can pull and extend your legs.
How to checkYou just need enough space so that your legs do not touch the wall or surrounding equipment when you extend them.

Watch out forAvoid starting with a wobbly bench or there isn't enough space to stretch your legs.

Stance for Seated Knee Up

Foot widthSit on the floor or at the edge of a bench, with your hands behind or beside you for support.

Where your weight goesSupport your body with your hips and hands.

Upper body positionSet your hips where you can bring your knees toward your body.

Why it mattersIf your hand position is unstable, your body may rock backward as you pull your knees in.

How to Grip for Seated Knee Up

Grip typeDo not hold handles; place both hands on the floor behind your hips or on the edge of the bench.

Grip widthPlace both hands in the same position behind your hips.

How hard to gripPlace your whole palms on the floor or bench, and do not let your wrists bend.

The Key Point for Seated Knee Up

Slowly bring your knees and chest close without shaking your upper body too much.

Think of it like thisThe feeling of folding the front of the stomach and pulling the knees in

Before the fixLean your upper body back and pull your knees back using the momentum.

After the fixMy entire abdomen feels tense, and my body isn't shaking.

Common Mistakes in Seated Knee Up

Leaning back and using momentum
Why it's wrongThis shifts work to the hips and lower back.
How to fix itBring your knees and chest together slowly.
Only pulling the knees
Why it's wrongThis reduces lower-ab work.
How to fix itCurl your ribs toward your pelvis as the knees come in.
Dropping the legs down
Why it's wrongThis can stress the lower back and hip flexors.
How to fix itLower slowly while keeping your abs tight.