1. Position yourself in the vertical knee raise station (also known as a captain's chair) with your back pressed against the pad and forearms resting on the parallel bars with a firm grip on the handles. Your legs should be hanging straight down.
2. Brace your core and slowly raise your knees towards your chest by bending at the waist and hips.
3. Keep the movement controlled; avoid swinging your legs or using momentum. Raise your knees as high as comfortably possible.
4. Pause briefly at the top of the motion with your abs contracted.
5. Slowly lower your legs back to the starting position with a controlled motion.
6. Repeat for the desired number of reps, typically between 10 to 15 for intermediate level, ensuring you maintain proper form throughout the set.
7. Rest adequately between sets to allow for muscle recovery. A good approach is to perform 3-4 sets during your core workout.
It's important to perform this exercise with proper form to avoid swinging and to keep the focus on your abdominal muscles. Engaging the core throughout the movement will help maximize its effectiveness and minimize the risk of injury.
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