# Vertical Knee Raise

URL: https://heatsy.app/ex/vertical-knee-raise

Also known as: Captain's Chair Knee Raise, Knee Raise on Dip Station, Vertical Knee Raises, VKR

Body region: Core, Legs

## Muscles

- Main: Rectus Abdominis, Iliopsoas
- Helps: External Oblique, Internal Oblique, Rectus Femoris
- Holds: Pectoralis Major, Trapezius, Latissimus Dorsi, Triceps

## Equipment

- Dip Bars

## Technique

1. Support yourself on a captain's chair or parallel bars, forearms on the pads or arms straight, back against the pad if there is one.
2. Let the legs hang straight down with the shoulders pressed down.
3. Raise the knees toward your chest, curling the pelvis up at the top.
4. Lower the legs slowly to the hang without swinging.

### Cues

- Think of rolling the hips up, not just lifting the knees.
- Keep the shoulders away from the ears.

### Common mistakes

- Swinging the legs to gain momentum.
- Stopping when the thighs reach parallel without tilting the pelvis.
- Shrugging and sinking into the shoulders.

## Alternatives

- [Hanging Leg Raise](https://heatsy.app/ex/hanging-leg-raise)
- [Reverse Crunch](https://heatsy.app/ex/reverse-crunch)
- [Vertical Leg Raise](https://heatsy.app/ex/vertical-leg-raise)