This is the most common mistake I see in the gym when it comes to leg lifts. I even catch myself doing it sometimes when it's the end of my workout and I'm fatigued. PRO TIP: If the bodyweight version is getting too easy, meaning you are able to hit 20 - 30 reps, try holding a 10lbs dumbbell with your feet. The added weight will make the exercise much more effective! Especially when targeting those lower abs! GUARANTEED GAINS "FREE PROGRAM DOWNLOAD" - muscularstrength.com/guaranteed_gains_sign_up_FREE
@@dk780 Exactly, you can use wrist straps attach them to your ankles then attach it to some machine weights. Go to kneesovertoes video to see this exercise
A few days ago I bought a Fitness Gear utility bench so I can do more workouts in my basement gym man cave. In 1 year, 1 month and 1 day will be my 40th birthday and I want to reach my health goals of losing 80 pounds of body fat by then. I want to start my 40's better than when I started my 20's and 30's.
A friend recommended me knee and leg raises to hit my lower abs, but I always come away feeling tight and sore in my hips instead. This video was literally made for me. Thanks, Scott.
There is one universal rule - squeeze the muscle you're training. Ask yourself - is it squeezing? Without moving hips to your chin it's not. In the case of abs.
I always like to get myself into the hollow position to properly engage the abs before raising the legs. So push your shoulder down and into the machine like you are at the top of a dip. Then bring your legs out in front of your body as you tuck your hips under and forward whilst tucking your upper ribs down like you are doing a crunch you should feel your abs engage and be super solid. Breathe out on the way up tucking your knees as high as can getting a deep contraction keep doing all the steps from earlier especially keep your hips tucked and move a little forward and up as you raise your legs. When you lower your legs put your feet out in front of you. The most important thing to keep in mind though is the hip and keeping it tucked, once you let your hips untuck and your lower back start to arch you shift the tension onto the hip flexor. Obviously training the hip flexor is good for some athletes especially if you want to be a fast runner then you target them just by letting your lower back arch the whole time and let your hips tilt backward. Even use ankle weights or kettlebells to strengthen them further.
Thank you so much Scott for this valuable advice. I have been lifting heavy for more than a year and in the last few months I could not really feel my abs when I did these knee raises, even if I did 30-35 reps at a time. Was wondering why that is and guessed that it's probably because my abdominal muscles have gotten really ultra strong. Lmao 🤣! I'm gonna try this from now. Thank you!
Thank you! I am afraid that if I try this I will not be able to make more than 3 reps. Any tips? Maybe I should strengthen my abs first with more begginer friendly exercises?
Guys I am going crazy I've been only lifting 5 month and plateaued for 3 weeks and getting weaker Before that I was progressing pretty fast I don't understand why I am sleeping 9 hours( I am only 15) I am eating alot of protein and carbs and consume good amount of caffeine before my workout I eat 3 hours before my workout And immediately consume protein after I finish I do progressive overload I train to failure sometimes I did a deload 2 weeks ago I am taking a cold shower so I can recover faster I but I'm in a caloric deficit except for gym days I am losing fat slowly And doing 5 reps to 10 reps ranges that are the best for strength I don't understand why I am not getting stronger/getting weaker
Maybe your not giving yourself enough recovery time between workouts for w/e muscle to fully repair. Or your training volume is too high and its effecting your your intensity? could just be that because you've just done a deload your body needs a week or 2 to get used to lifting those heavy weights again. As long as you eat sleep and recover enough for you to bring 100% to each training sessions you should progressively get bigger/ stronger.
@@Nath1080 I only train 3 day a week And 3 days muai Thai But I was progressing alot even with that training I usually Day 1: shoulders OHP 10-6-15 Lateral raises Rear delt exercise Shrugs Triceps: skull crushers. Super set with close barbell bench press(watched that on Greg doucete TH-cam channel) Tricep pull down Biceps: Biceps curls Reverse curls Legs: Squat Leg extension Leg curl Day 2 Chest: bench press 6-10-10 Incline bench press Decline bench press Back: Deadlift Lat pulldown Rows Romanian chair?(for the lower back) Calves
@@madprbros4425 too much volume. Break it up into 4 workouts. 2 high intensity and 2 lower intensity. 2x main exercises followed by 2 accessory exercises. Focus on form and work up from there. Protein after your workout doesn't do anything. Don't eat 3 hours before your workout. Try 6 hours or more...
@@madprbros4425 also youre hitting your triceps and delts Back to back. I prefer doing triceps and Chest on the same day as most chest excersices will challenge your triceps and front delts too.
This is the most common mistake I see in the gym when it comes to leg lifts. I even catch myself doing it sometimes when it's the end of my workout and I'm fatigued. PRO TIP: If the bodyweight version is getting too easy, meaning you are able to hit 20 - 30 reps, try holding a 10lbs dumbbell with your feet. The added weight will make the exercise much more effective! Especially when targeting those lower abs!
GUARANTEED GAINS "FREE PROGRAM DOWNLOAD" - muscularstrength.com/guaranteed_gains_sign_up_FREE
Next video should be on how to get the mobility and flexibility to be able to get your knees to chest
If body weight is easy than you do leg raises . Actually Z
The issue is bringing your knees to your chest is much harder than doing it at 90 degrees
@@dk780 Exactly, you can use wrist straps attach them to your ankles then attach it to some machine weights. Go to kneesovertoes video to see this exercise
Imagine knocking yourself out with your knees while doing these😂
LMFAOOOOOO
If you're complete newbie, maybe it's real. That's why he says not to use momentum. Coz it's not controllable.
Knock your self out, have great abs.
;)
And have great teeth too 😅😂
lmao
If your low back isn't rounding, you are barely contracting the abs! Great video Scott
This more so than knee height.
Can’t bring them all the way to my chest, belly gets in the way lol!
same here :(
Lose weight then
Reduce your calorie intake and pick up more exercising routines daily. Trust the process.
No sugar + fasting and you will lose weight exponentially
@@ohword3333 So unhealthy. Loose the beer and sugar and exercise is enough. Don't skip meals.
How to call someone fat without calling them fat.
Thanks Scott.
Always felt like I wasn’t using my abs enough in this workout. Thank you
same, i could feel my abs better with crunch, but everybody say knee/leg raise are better.
Same here, i always feel the soreness in my thigh
Was litearly stopping at 90s degrees purposely cuz i thought that was proper form .. just tried this tip felt explosive as hell 🤝🏼
Nice advice, but what to do if you can't go beyond 90 degrees?
A few days ago I bought a Fitness Gear utility bench so I can do more workouts in my basement gym man cave. In 1 year, 1 month and 1 day will be my 40th birthday and I want to reach my health goals of losing 80 pounds of body fat by then. I want to start my 40's better than when I started my 20's and 30's.
That sounds like an amazing goal, you've got this!
How did it go?
Oh my gosh! I didn't even know that!!!! Thank you for your tips!!!!
A friend recommended me knee and leg raises to hit my lower abs, but I always come away feeling tight and sore in my hips instead. This video was literally made for me. Thanks, Scott.
I love how you say train. Abs are made in the kitchen, exercises like this help strengthen them
Awesome short video. Nice and direct tip in a short time
Not really a mistake. Some of us just can’t bring our knees any higher 🤷♂️
Wow and good to know
happy to help those ABS Luis!
You don’t have to go all the way to your chest but you should definitely go past 90° by like 25°+
Will flexibility and core strength affect how high you can bring your knees? If so do you have any tips to improve?
Stretch everyday and slowly increase your flexibility
There is one universal rule - squeeze the muscle you're training. Ask yourself - is it squeezing? Without moving hips to your chin it's not. In the case of abs.
I always like to get myself into the hollow position to properly engage the abs before raising the legs. So push your shoulder down and into the machine like you are at the top of a dip. Then bring your legs out in front of your body as you tuck your hips under and forward whilst tucking your upper ribs down like you are doing a crunch you should feel your abs engage and be super solid.
Breathe out on the way up tucking your knees as high as can getting a deep contraction keep doing all the steps from earlier especially keep your hips tucked and move a little forward and up as you raise your legs. When you lower your legs put your feet out in front of you. The most important thing to keep in mind though is the hip and keeping it tucked, once you let your hips untuck and your lower back start to arch you shift the tension onto the hip flexor.
Obviously training the hip flexor is good for some athletes especially if you want to be a fast runner then you target them just by letting your lower back arch the whole time and let your hips tilt backward. Even use ankle weights or kettlebells to strengthen them further.
Scott in the channel thumbnail pic, you look like you got a good afro hair going on there, suave, hip and cool. :)
Thank you so much Scott for this valuable advice. I have been lifting heavy for more than a year and in the last few months I could not really feel my abs when I did these knee raises, even if I did 30-35 reps at a time. Was wondering why that is and guessed that it's probably because my abdominal muscles have gotten really ultra strong. Lmao 🤣! I'm gonna try this from now. Thank you!
Gonna give this a try tomorrow.
This makes total sense. Was wondering why my hips were sore more then my core lol. Geez thxs
Hey Scott , have you ever gotten a hernia around your groin?
Easier said then done lol some of us cant go beyong 90 degrees yet we keep trying.
Thanks a ton. 😁✌🏻
Thank you! I am afraid that if I try this I will not be able to make more than 3 reps. Any tips? Maybe I should strengthen my abs first with more begginer friendly exercises?
Start with 3 sets of 3. Then increase to 4, 3, 3. Then 4, 4, 3. Etc...
Can we switch stomachs?🎉
Surely hanging knee raises are better overall. Getting spinal traction and more simpler
How do you stabilize the pressure on the elbows?
Looking good OG
Why does my quads hurt when I try to raise my knees toward my chest like you say?
TIGER KNEE *Sagat from street fighter voice*
My stomach is too big to bring my knees up that far. 😂
Another great hack.
Nice
Ok
Please make more shorts to flood my feed. I hate seeing tik tok fitness vids.
Looks like alot of momentum
M8, I can't stretch that
Yes
Move the glutes, not the legs
Stretch rhe abs all out on ecentric
Everybody just makes videos for content. Are you telling me if my max range of motion is 90 degrees and I do that daily I am making a mistake?
😊🙏
And try not to hit yourself in the face with your knees
Guys I am going crazy
I've been only lifting 5 month and plateaued for 3 weeks and getting weaker
Before that I was progressing pretty fast
I don't understand why
I am sleeping 9 hours( I am only 15)
I am eating alot of protein and carbs and consume good amount of caffeine before my workout
I eat 3 hours before my workout
And immediately consume protein after I finish
I do progressive overload
I train to failure sometimes
I did a deload 2 weeks ago
I am taking a cold shower so I can recover faster
I but I'm in a caloric deficit except for gym days
I am losing fat slowly
And doing 5 reps to 10 reps ranges that are the best for strength
I don't understand why I am not getting stronger/getting weaker
Maybe your not giving yourself enough recovery time between workouts for w/e muscle to fully repair. Or your training volume is too high and its effecting your your intensity? could just be that because you've just done a deload your body needs a week or 2 to get used to lifting those heavy weights again. As long as you eat sleep and recover enough for you to bring 100% to each training sessions you should progressively get bigger/ stronger.
@@Nath1080 I only train 3 day a week
And 3 days muai Thai
But I was progressing alot even with that training
I usually
Day 1: shoulders OHP 10-6-15
Lateral raises
Rear delt exercise
Shrugs
Triceps:
skull crushers. Super set with close barbell bench press(watched that on Greg doucete TH-cam channel)
Tricep pull down
Biceps:
Biceps curls
Reverse curls
Legs:
Squat
Leg extension
Leg curl
Day 2
Chest: bench press 6-10-10
Incline bench press
Decline bench press
Back:
Deadlift
Lat pulldown
Rows
Romanian chair?(for the lower back)
Calves
@@Nath1080 I did a recovery week 2 weeks ago
@@madprbros4425 too much volume. Break it up into 4 workouts. 2 high intensity and 2 lower intensity. 2x main exercises followed by 2 accessory exercises.
Focus on form and work up from there.
Protein after your workout doesn't do anything. Don't eat 3 hours before your workout. Try 6 hours or more...
@@madprbros4425 also youre hitting your triceps and delts Back to back. I prefer doing triceps and Chest on the same day as most chest excersices will challenge your triceps and front delts too.
No such thing as lower abs scott, they're one muscle.
Abs? I hardly know her
What if you're too fat to do that lol?
terrible
I literally refuse to have a gut🥲🥴