FlexDip Bar Knee Raises
Muscles worked
- Rectus Abdominis
- Iliopsoas
- External Oblique
- Internal Oblique
- CategoryCore
- Default target3 sets × 10–15 reps
- EquipmentDip Station
- Movement patternCore
- Training stylesHypertrophy
Technique
Setup
Support yourself on the dip bars with arms locked and shoulders pressed down, legs hanging.
Movement
Raise your knees toward your chest with control, curling your pelvis slightly at the top. Lower slowly without swinging.
Form Tip
Slower is better — momentum robs the abs of the work.
Increase Difficulty
Straighten your legs (leg raises) or add a pause at the top.
Decrease Difficulty
Raise one knee at a time.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.