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exercises

Lay-Down Knee-Up

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How to: Lay-Down Knee-Up

Primary Muscles Used:Upper Legs, Glutes, Quads, Hamstrings

Exercise Families:High Intensity, Lunge, Knee Flexion

Equipment:Bench

Trainer:Kayla Itsines

  1. Place a bench horizontally in front of you. Start by lying flat on your stomach, with arms extended out in front of you and both legs straight behind you. Position your toes in towards the floor, as shown.
  2. Bring your arms in towards your body and place your hands on the floor on either side of your chest.
  3. Push through your chest and extend your arms to lift your body into push up position, resting on the balls of your feet. Ensure that you maintain a straight back and stabilise through your abdominal muscles.
  4. Jump both of your feet in towards your hands, ensuring that your feet remain shoulder width apart.
  5. Push through your heels and return to a neutral standing position. Firmly plant your ENTIRE right foot on the bench making sure your knee is not more forward than your toes. Push through your right heel to extend your right leg. Avoid pushing through your toe to prevent placing additional pressure on your shins, knees, and quadriceps.
  6. As you straighten your right leg, bend your LEFT knee and bring your leg in towards your chest, as shown. Release your left leg from your chest and place it back it on the floor. Repeat half of the specified number of repetitions on the same leg before completing the remaining repetitions on the other leg.

Alternative Exercises for Bench

* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.

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