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Back

Knee/Hip Raise on Parallel Bars

IntermediateStrengthTier T2

Rest on the forearm pads of a knee-raise station with the back on the back pad. Raise both knees toward the chest, then lower them.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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 the gym

machines

Gym

  • gym machine (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Rest the forearms on the pads beside the torso and grip the handles.
  • Press the lower back against the back pad and let the legs extend toward the floor.
  1. He is supported upright on the knee-raise station, forearms on the pads bent at 90 degrees, hands on the handles, lower back pressed to the back pad and legs extended toward the floor.

    Step 1 of 5

    Rest on the forearm pads with the back to the back pad and the legs extended toward the floor.

  2. He raises both knees toward his chest, forearms still on the pads, back still on the pad, the knees flexing as they lift.

    Step 2 of 5

    Lift both knees up toward the chest while the torso stays straight.

  3. He holds both knees raised to his chest, forearms on the pads, back pressed to the pad, feet tucked clear.

    Step 3 of 5

    Bring the knees to the top near the chest.

  4. He lowers both legs under control back toward the extended hang, forearms and back still on the pads.

    Step 4 of 5

    Lower the legs back to the extended position under control.

  5. He is supported upright on the knee-raise station, forearms on the pads bent at 90 degrees, hands on the handles, lower back pressed to the back pad and legs extended toward the floor.

    Step 5 of 5

    Rest on the forearm pads with the back to the back pad and the legs extended toward the floor.

Safety Information

Set the forearms on the pads, the back against the back pad and the hands on the handles, then raise both knees. Keep the torso straight with the lower back pressed to the pad. Raise and lower the knees under control without swinging. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. 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.