Equipment Required:

High chair (hip flexor chair)

Starting Position:

Place elbows and forearms on arm support pads and press the back firmly against the back rest. Grip handles loosely.
Allow legs to hang vertically.

Actions To Execute Exercise:

Raise both knees toward chest.
Pause; slowly lower legs to starting position.
Keep body still; do not swing.
Repeat.

Breathing Technique

Exhale while raising knees; inhale while returning to starting position.

What The Exercise Does:

Strengthens the hip joint and spinal flexors (iliopsoas, rectus femoris, pectineus, rectus abdominis, internal and external obliques).

Variations On This Exercise:

For a more difficult variation, keep legs straight and raise them to form a 90 degree angle a the hip joint.
For an alternative to the double knee raise, perform single knee raises. Raise both knees toward chest, straighten one leg, pause and raise knee back up, then lower other leg.
This exercise is most difficult when performed hanging from a horizontal bar using an overhand grip.

Precautions / Contraindications

Avoid swinging the legs up and down; use a smooth, slow lifting motion.
Keep back pressed firmly against the back rest.
This exercise may be contraindicated for some individuals with back, shoulder, elbow or hip problems, arthritis,, high blood pressure or during pregnancy.

Fitness Training Tips:

To use the entire abdominal muscle, rotate the pelvis backward when you begin to lift the legs (or knees) above a 45 degree angle.
Be sure to lower legs slowly and with controlled movement.