Knee Raise

Master the standing knee raise to strengthen your core and hip flexors. This bodyweight exercise improves stability and targets your lower abs effectively.

IntermediateThighs Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Knee Raise

Compound

Barbell Knee Raise Step-up

Thighs · Barbell

Intermediate

Compound

Glute Ham Raise

Thighs · Body weight

Advanced

Description

A knee raise is a simple and effective exercise that targets the lower abs. While standing, raise your knees one at a time as high as possible.

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How to do Knee Raise

01
Setup
Stand tall with your feet hip-width apart, shoulders back, and core engaged. Keep your gaze forward and maintain a neutral spine.
02
Setup
Place your hands lightly on your hips or extend them slightly forward for balance, ensuring your chest is open.
03
Exhale as you slowly raise one knee towards your chest, aiming for a 90-degree angle at both your hip and knee joint.
04
Focus on contracting your lower abdominal muscles and hip flexors to lift the leg, avoiding any momentum or leaning back excessively.
05
Inhale as you slowly lower your foot back to the starting position with control, maintaining core tension throughout the movement.
06
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.

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Questions

What muscles does Knee Raise work?

Knee Raise primarily targets Gluteus Maximus, Quadriceps.

Is Knee Raise good for beginners?

Knee Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Knee Raise?

You need Body weight to perform Knee Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Knee Raise?

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.

What are common mistakes when doing Knee Raise?

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.