Smart Workout Diary

Roman Chair Rotational Knee Raise

The Roman Chair Rotational Knee Raise is a hanging core exercise performed on a vertical knee-raise station, with the knees raised and rotated toward one side. It emphasizes the obliques and abdominal muscles while also using the hip flexors. The exercise helps develop core strength, rotational control, and trunk stability.

Demonstration

Roman Chair Rotational Knee Raise — demonstration 1
Roman Chair Rotational Knee Raise — demonstration 2

Instructions

  1. Set up on a Roman chair or vertical knee-raise station with your forearms supported on the pads, your back lightly against the back pad, and your hands holding the handles.
  2. Begin tall with your legs hanging together, shoulders kept down away from your ears, and your abdomen braced.
  3. Exhale and raise your bent knees in a controlled arc, rotating your pelvis so the knees travel toward one side of your torso.
  4. Pause briefly without swinging or twisting through the shoulders; keep the movement driven by the abs and hips.
  5. Lower slowly to the hanging start position, then repeat to the other side. Alternate sides evenly while maintaining control.
Muscle Group
Obliques
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Machine Strength
Difficulty
Intermediate

Technique tips

  1. Control the descent to avoid momentum; swinging reduces abdominal involvement and can stress the shoulders.
  2. Rotate the pelvis, not the shoulders. Keep your upper body stable against the pad throughout each repetition.
  3. Use a comfortable range of motion. Raise the knees only as high as you can without rounding excessively or losing control.
  4. Keep the effort smooth. Exhale as you raise the knees and inhale as you lower them.
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