- Position the rotating pad slightly closer to the body based off a perpendicular position with the ground (depending on which leg is being exercised, this equates out to be 1-2 additional peg slots towards the body).
- Set the pad extension height to be just above the knee cap.
- Grip the stabilizer bar in front of the body and position the inside knee (knee closest to the machine) behind the pad while firmly planting the stationary foot.
- With the leg bent at the knee; raise the knee up and towards the chest as high as possible, inhaling as this motion is performed.
- Lower the leg back down to bring the pad perpendicular with the ground, while exhaling throughout the movement.
- Repeat steps 4-5 for as many repetitions as are desired then rotate the pad to opposite side and work the other leg.
The unique upward lifting motion required by standing knee-ups makes this an ideal exercise for athletes looking to increase their top speed. This lifting motion is essential to any form of bipedal locomotion.
Keeping the knee bent throughout the motion forces the hamstrings to fire. While this exercise does not target them directly, they can be used throughout the motion of the exercise.
The stabilizer bars are not meant to be pulled on or pressed against. Doing so can nullify the benefits from performing this exercise properly.
Be sure that the leg not in use (stationary foot) is planted far enough away from the pad as to not interfere with the path of the pad moving up and down.