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Seated Knee Lift Against a Vertical Spring Bar

IntermediateStrengthTier T2

You sit on the edge of a chair with one handle of a light spring bar resting on one knee. You lift that knee against the bar's resistance, then lower it.

Targets: Hip

Stop if

Ease the pressure and do not strain; avoid force.

Also stop if you notice
Trembling in the arms or legs: trembling means you are forcing too hard.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair + strap or belt

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit on the front edge of a chair with both feet flat on the floor and the torso upright. Rest one handle of the bar on your left knee and hold the bar upright in both hands by the straps, two in each hand.
  • Hold the bar still with both hands, and make the lift by pressing your left knee up into the handle.
  1. A woman sitting on the edge of a chair, holding an upright bar by its straps in both hands with its lower end resting on her left knee.

    Step 1 of 3

    Sit on the front edge of a chair with your feet flat. Rest the bar's lower handle on your left knee and hold the bar upright in both hands by its straps.

  2. The same woman with her left knee lifted up into the bar's lower handle and her left foot off the floor, both hands still holding the upright bar.

    Step 2 of 3

    Take a deep breath, then lift your left knee up into the handle. Use your arms only to hold the bar in place; the effort comes from your knee.

  3. A woman sitting on the edge of a chair, holding an upright bar by its straps in both hands with its lower end resting on her left knee.

    Step 3 of 3

    Sit on the front edge of a chair with your feet flat. Rest the bar's lower handle on your left knee and hold the bar upright in both hands by its straps.

What you should feel

All the effort should come from the knee and the arms should only hold the bar in position; the abdominals are the target, with the front thighs as a secondary effect.

Breathing

  • Take a deep breath in before you lift the knee up into the bar.

Safety Information

See your doctor before starting if you have not had a check-up lately or if you have a health problem. Stop, rest and tell your doctor if you feel chest pain while exercising. Trembling arms or legs mean the pressure is too hard, so avoid strain and press the knee up into the bar with steady, comfortable effort and use the arms only to hold the bar still. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.