Vertical Bench Knee/Leg Raise Position yourself on a vertical bench with your back flat against the back support and your hands firmly gripping the handles. Pull both knees up into your chest, and with control lower them back down to the starting position. From here, fully extend both legs and lift them up until you've reached parallel (or as far as you can go). Lower your legs back down to the starting position. This completes one rep. Image Source: POPSUGAR Photography / Tamara Pridgett