Description

During the knee lift, your legs are raised sideways. The lower part of the abdominal muscles are trained. Performing the exercise from the side also engages the lateral abdominal muscles (obliquus abdominis).

Exercise

Knee lift

Lateral

Type: Unilateral Rest: 120s Equipment: Beinhebe Station

Tutorial

1

Position your forearms on the pads provided and press your back against the backrest. Hold on to the handles with your hands. Your feet are off the floor and hanging straight down.
2

Bring your legs up and turn your knees sideways to the left. This movement is done by bending your legs and tensing your right lateral abdominal muscles. Your lower back lifts off the backrest. Exhale as you do this.
3

Slowly bring your legs back to the starting position so that they hang straight down again. Keep your abdominal muscles tensed even in the lowest position. Breathe in as you do so.
4

One repetition with the left side has now been completed. Then repeat this process with the right side until the specified number of repetitions have been completed with both sides.

Tip

Your upper back is in contact with the backrest throughout the exercise. Your abdominal muscles are tensed throughout the exercise. Try to work only from your abdominal muscles and do not put too much strain on your legs. Avoid swinging with your legs.