Advanced Knee Raises
This exercise works identically to Knee Raises. The straighter legs make the exercise harder. This continues to build a strong, powerful foundation for our waist and hips.
Aim to bend your knees 45 degrees.
These were formerly called Bent Leg Raises
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 20
LEVEL 3: 2 Sets of 30
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below.
Once you can do 2 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Leg Raise variation.
Form Cues
Keep your heels off the ground throughout the exercise, Touching the ground at the bottom of the movement makes this exercise easier. Do this if necessary at first, but strive to break this habit eventually.
Try to maintain a 45 degree bend.
Try to touch your lower back to the ground as your legs go up. This strengthens our waist flexion. Depending on your body shape, this may be difficult or impossible. However, maintain the intent to touch your lower back.
Film yourself and watch back between sets to check your form. A mirror is also useful.
If your lower back hurts, using a small pillow or small rolled up towel underneath your lower back is a temporary solution.
Keeping your thighs pressed together may help you focus on the movement.
Tutorial
Lie flat on the floor with your arms by your side.
Bend your knees until they are approximately 45 degrees.
Bring your legs up until your knees are over your waist. Control the movement.
Pause for 1 Second, feeling the contraction in your hips and abs.
Slowly descend, maintaining the 45 degree bend until your heels at 1 inch off the ground.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Bending your knees more will make this exercise easier.
To make this exercise harder: Straightening your knees a bit will make this exercise more difficult.