How should I breathe during the exercise?

Breathe evenly: exhale on effort, inhale on the return.

Can I do it without a bench?

Yes, you can do it seated on the floor.

Knee to Chest Pullup

Reps15 times

Calories burned123 kcal

LevelBeginner

Changing duration and load is available in our application

Sit perpendicularly on a bench with your legs slightly bent and extended parallel to the floor. Grasp the bench with your hands. The upper part of the body is tilted back 45 degrees. This will be your starting position. As you exhale, pull your knees towards you while tilting your torso forward. After a short pause while inhaling, return to the starting position. Complete the required number of repetitions. Variations: You can do this exercise while sitting on the floor. To complicate the exercise, use a dumbbell sandwiched between your feet as an additional burden. You can also fasten the straps of the cable of the lower block to the ankles. In any case, do not rush to increase the burden, excessive weight can cause a hernia.

How to perform the exercise

15 times

123 kcal

Control your movement and do not rush.

Starting position

Sit on a bench sideways, knees slightly bent and legs extended parallel to the floor. Grab the bench with your hands. Torso leaned back at 45 degrees.

Knee tuck

Exhale and pull your knees toward you while leaning your torso forward.

Pause

After a short pause, inhale and return to the starting position.

Repeat

Perform the required number of reps.

Variations

You can perform this exercise seated on the floor. To make it harder, use a dumbbell squeezed between your feet, or ankle straps on a low cable.

Caution

Do not rush to add weight; excessive weight can cause a hernia.