The vertical knee raise machine, or VKR as it's sometimes known, is a stand-alone apparatus designed to accommodate three body-weight exercises: Pullups, knee raises and dips. The VKR consists of a so-called captain's chair, which resembles an elevated chair with padded back and arms but no seat, and a pullup bar mounted above the chair or sometimes behind it. The protruding arms of the chair possess horizontal handles that double as dip bars, and vertical handles that help you hold yourself in place while doing knee raises.
Knee Raises
Step 1
Step into the VKR station --- some have an elevated portion of the frame you can use a stair-step --- and turn so that you face out of the machine.
Step 2
Place your forearms on the padded "chair arms" and grasp the upright handles to steady yourself. Squeeze your abs to keep your spine in neutral position as you bend your legs, drawing your knees up to about hip level.
Step 3
Continue squeezing your abs so your spine doesn't hyperextend as you extend your legs down and slightly forward. This completes one repetition. Continue until you've completed a set of eight to 12 repetitions.
Dips
Step 1
Stand facing the VKR station and grasp the horizontal bars that jut out toward you. If you're short, you may need a step stool to help get yourself into the proper position above the bars.
Step 2
Bend your arms, lowering your body straight down until your shoulders are level with your elbows.
Step 3
Straighten your arms, pressing yourself back up. This completes one repetition; aim for a total of eight to 12.
Pullups
Step 1
Grasp the pullup bars mounted on top of the VKR machine. If you're short, you might need a step stool to reach these.
Step 2
Pull your body up, as if a string were drawing the top of your chest straight up toward the bar.
Step 3
Lower yourself until your arms are straight, but don't release the muscular tension in your arms and shoulders. This completes one repetition; aim for a total of eight to 12.
Tips and Warnings
- You can also use the vertical knee raise machine for doing self-assisted pullups. Stand between the horizontal "dip" handles, facing out. Squat down and grasp the handles in a neutral, palms-in grip. Pull your body up, using your back and arm muscles as much as possible. Press only just enough as necessary with your legs to complete each repetition.
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