Strength Training for Triathletes Exercise: Knee Raise

Strength Training for Triathletes offers a comprehensive strength training program for triathlon that will help triathletes build power, speed, and muscular endurance for faster racing over any race distance.

Muscle Focus: hamstrings, hip flexors

Strength Training for Triathletes Exercise: Knee Raise STT2Knee raises also work the muscle required for pulling your foot back to the top of the stroke, but instead of using a machine, this exercise requires that you lift your own body weight. As a sidenote, knee raises have often been considered an abdominal exercise, which they are not. Simply put, in order for the abdominals to work, the spine has to flex, because that’s what the abdominals are designed to do. There is no spinal flexion during a knee raise, so there is no abdominal action.

There are specific exercise benches made for this exercise, or you can use the arms of a dip machine or straps that allow you to hang from your arms. Position yourself on the equipment so that you are supported by your arms and your legs hang freely (see start).

Pull both knees up toward your chest as high as you can (see midpoint). Slowly allow them to return toward the ground, and as soon as your legs are straight, lift them again.

As a variation, you can alternate lifting one leg at a time, in a cycling-type movement (one leg is coming up while the other is going down). You can add ankle weights to make this exercise more difficult. Complete 3 sets of 25 reps.

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Strength Training for Triathletes offers a comprehensive strength training program for triathlon that will help triathletes build power, speed, and muscular endurance for faster racing over any race distance.

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$19.95 Add to cart

$19.95 Add to cart

$21.95 Add to cart

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