The Roman Chair Knee Lift is an exercise for building abdominal muscles and firming the waist. The Roman chair is a device found in most gyms. And there are some accompanied by a bar to traction that you can get to do weight training at home.
Like most pelvis lifting exercises, the Roman chain knee lift mainly solicits the rectus abdominis (which allows the flexion of the trunk) but also the hip flexor muscles (iliac psoas).
How do you do the exercise?
Place your elbows on a Roman chairThe back must be glued to the backrest, then raise your knees towards your chest while taking off your pelvis. The movement must be carried out by the contraction of the abdominal muscles in priority. Then lower your knees until your thighs are parallel to the ground. However, not lower so as not to arch the lumbar region. The movement must be slow, especially on the way down.
Repeat the exercise according to the number of repetitions you need to do until the end of your set.
ATTENTON: Slow down the descent to the maximum so as not to arch the lumbar region when the knees go down. Do not tighten the legs at the bottom of the movement as one often sees it in room because you will work only the hip flexors. (psoas and right anterior) and the abdos will not be mainly solicited.
Tips
- Breathing is not easy on this exercise because the abdominal muscles are permanently contracted. Try to breathe in when raising the pelvis and breathe out when lowering it.
- Keep a 90 degree angle at the knees throughout the movement.
Variants
- You can add difficulty by performing the exercise suspended from a pull-up bar by rolling your pelvis so that your knees touch your chest and even more difficult by keeping your legs straight and touching the pull-up bar with your feet.
- To make the exercise easier, you can replace it with a pelvic rise on a mat.
- You can perform the pelvic lift exercise by trying to bring your knees towards your chest or upwards.
Find this exercise in the following program:
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