Weighted Knee Raises

Beginners and persons with lower back injuries should avoid this exercise.

Hang yourself from a secure object, ideally with your hands wide, arms straight, as this will place less strain on your upper body, whilst maintaining good stability.

Secure a suitable sized dumbbell between your feet, or alternatively you could attach a resistance band.

Concentrate on keeping your back straight throughout, aiming to avoid excessive swinging during the lifting and lowering phase.

Initiate the movement from soft knee position (slight bend in the leg), bringing both legs up until your thighs are parallel to the floor. Aim on keeping your ankles and knees together.

During the lifting phase, use your oblique muscles to bring your knees out to your side, whilst maintaining a strong upper body position.

Avoid excessive momentum during the downward phase as this can cause your feet to travel pass your bodies vertical line, resulting in injury to your lower back. Focus on lowering your feet just in front of your body's vertical line.

Intermediates aim for 4 - 6 lifts one side repeated after 20 - 30 seconds rest, on the other side, for 2 complete sets.

Advanced aim for 6 - 10 lifts one side repeated after 20 seconds, on the other side, for 2 - 3 sets.