Knee Raise

Description

How to Do Knee Raise

1. 1
   Setup

   Stand tall with your feet hip-width apart, shoulders back, and core engaged. Keep your gaze forward and maintain a neutral spine.

2. 2
   Setup

   Place your hands lightly on your hips or extend them slightly forward for balance, ensuring your chest is open.

3. 3

   Exhale as you slowly raise one knee towards your chest, aiming for a 90-degree angle at both your hip and knee joint.

4. 4

   Focus on contracting your lower abdominal muscles and hip flexors to lift the leg, avoiding any momentum or leaning back excessively.

5. 5

   Inhale as you slowly lower your foot back to the starting position with control, maintaining core tension throughout the movement.

6. 6

   Alternate legs, performing the desired number of repetitions on each side while keeping your movements deliberate and controlled.

Tips

• Maintain a neutral spine throughout the movement; avoid arching your lower back as you lift your knee by keeping your core braced.
• Focus on slow, controlled movements rather than speed to maximize muscle engagement in your hip flexors and abdominals.
• Engage the glute of your standing leg to help stabilize your pelvis and improve balance as you raise the opposite knee.
• Breathe deeply: exhale as you lift your knee to help activate your core, and inhale as you slowly lower it back down.

Common Mistakes

• ×Using momentum to lift the leg reduces muscle engagement; instead, lift your knee slowly and deliberately using only your core and hip flexors.
• ×Arching the lower back can strain the spine; instead, keep your core tight and maintain a neutral spine throughout the movement by bracing your abs.
• ×Not fully extending the standing leg between reps reduces stability; instead, ensure your standing leg is fully extended but not locked out, before initiating the next raise.