Seated Knee-Up

Sit at the end of a bench, lean back, and draw your knees toward your chest to target the lower abs.

Beginner · Recommended Sets: 3 sets x 12-15 reps · Lower Abs

Seated Knee-Up — Points to Check Today

  • Don't use momentum — Kicking your legs and swinging means you're lifting with momentum instead of the abs. (Kicking your legs to draw the knees in with momentum)
  • Curl in from the lower abs — Tuck the pelvis slightly so the lower abs do the work. (Just folding and extending the legs while the pelvis stays put)
  • Don't fully set your feet down — Touching the floor releases the tension. (Resting by setting your feet fully on the floor as you extend)

Seated Knee-Up — How to Do It / If You're New

  1. Sit at the end of a bench, grip the sides with your hands, and lean your torso back about 45 degrees.
  2. Extend your legs together out front and lift your feet slightly off the floor. This engages the lower abs.
  3. Exhale and draw your knees toward your chest while bringing your torso slightly forward at the same time.
  4. Squeeze the lower abs at the top, then inhale and slowly extend your legs back to the start.