Vertical knee raise

You need

How to do it

1. Position yourself inside a captain’s chair with your feet on a platform or steps, back against the pad, and forearms flat on the pair of padded parallel bars. Some chairs come with handles, which you should grab for extra support.
2. Bring your shoulders back, engage your upper body, contract your abs, and take a breath.
3. Step off the platform or steps to support yourself with your upper body musculature. Resist the urge to let your shoulders rise as your body slumps. Maintain the same position you do before stepping off.
4. Once in position, take another breath and engage your abs to raise your knees as high as possible in one fluid motion. Ideally, your knees should rise to hip level or slightly more.
5. Hold the top position for a moment, squeezing your abs as you do.
6. Lower your knees to the starting position, extending them on the way down, and stop before your lower back begins to arch. Exhale near the bottom.
7. Take another breath and raise your knees again.