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Please read our guidelines section before attempting any of our six pack abs exercises.

Flat Bench Knee Raises Exercise Summary
Technique User Level Intensity Primary Muscle Secondary Muscle Exercise Goal Benefits
Technique Beginner + Easy Lower Abdominals None Tone None
Exercise Needs
Equipment Needed A weight bench
Equipment Guide Check out our top abs training equipment
Stretching Exercise Guide See our abs stretching exercise guide before starting
Muscle Group Guide Also see information about the abdominals muscles

Flat Bench Knee Raises Technique Instructions

Flat Bench Knee Raises
Technique - Start by setting the weight bench to a flat position. Lay down flat on the weight bench and reach behind you to grip the edge of the bench. Raise your calf muscles from the weight bench to start the exercise. Exhale as you pull both leg upwards towards your chest allowing you knees to bend. Squeeze your abs muscles inwards at the top of the motion and hold this position for a count of 1. Inhale as you lower your knees down in a slow, controlled manner extending your legs out straight at the end of the motion. Do not allow your knees to fully lockout or your calf muscles to rest on the bench at any point. Do not allow any longer than a 1 count before starting the next rep as this will maintain pressure on the lower abs muscles and increase the overall benefits of the exercise. Repeat this technique for the desired number of reps.

Flat Bench Knee Raises Video