Alternating 45-Degree Backward-Lean Knee Raise
Strengthen your core with this challenging knee raise! Lean back, twist, and lift for a full abdominal workout.
The Alternating 45-Degree Backward-Lean Knee Raise mainly works the core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating 45-Degree Backward-Lean Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas); Long Thigh (sartorius)
Alternating 45-Degree Backward-Lean Knee Raise Variations and Alternatives
How to do the Alternating 45-Degree Backward-Lean Knee Raise
45-Degree Lean Back Alternate Knee Raise
Starting Position:
Begin by sitting on the floor with your legs extended straight in front of you.
Lean back at a 45-degree angle while keeping your back straight. Your hands can be placed behind you for support or crossed over your chest.
Keep your feet together and your core engaged throughout the exercise.
Movement:
Lift your right knee towards your chest while simultaneously rotating your torso slightly to the left, bringing your left elbow towards your right knee.
Lower your right leg back to the starting position while simultaneously returning to the center.
Repeat the movement on the opposite side by lifting your left knee towards your chest and bringing your right elbow towards your left knee.
Continue alternating sides in a controlled manner.
Tips:
Focus on using your core muscles to lift your legs rather than relying on momentum.
Keep your movements slow and controlled for maximum effectiveness.
Make sure to breathe steadily throughout the exercise, exhaling as you lift your knee and inhaling as you lower it back.
Alternating 45-Degree Backward-Lean Knee Raise FAQs
What muscles does the Alternating 45-Degree Backward-Lean Knee Raise work?
The Alternating 45-Degree Backward-Lean Knee Raise mainly works the core, with help from the glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating 45-Degree Backward-Lean Knee Raise?
None. The Alternating 45-Degree Backward-Lean Knee Raise is a bodyweight exercise, so you can do it anywhere.
What are some Alternating 45-Degree Backward-Lean Knee Raise variations and alternatives?
Similar exercises include the 90-To-90 Lean, 90-Degree Single Knee Crunch, Alternating Side Knee Raise Reach and Alternating Toe-Tap Leg Lift.
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