Knee Hand Up
Boost coordination & core strength with Knee Hand Up! This simple exercise improves balance and adds cardio when done at a faster pace.
The Knee Hand Up mainly works the core, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Knee Hand Up Muscles Worked
Primary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Secondary
Front Shoulder (anterior deltoid); Obliques
Knee Hand Up Variations and Alternatives
How to do the Knee Hand Up
Stand upright with your feet shoulder-width apart.
Raise your arms above your head, keeping them straight and close to your ears. This is your starting position.
Engage your core muscles to maintain balance and stability throughout the movement.
Lift your right knee up towards your chest while keeping your arms raised.
Lower your right leg back to the starting position.
Lift your left knee up towards your chest, again maintaining your arms in the raised position.
Lower your left leg back to the starting position.
Continue alternating knee lifts while keeping your arms raised throughout the set.
Focus on maintaining an upright posture and avoid leaning too far forward or back.
Perform the exercise for the desired number of repetitions or sets, or for a set duration of time.
This exercise can help improve coordination, core strength, and balance. It can also get your heart rate up if performed at a brisk pace, adding a cardio component to the activity.
Knee Hand Up FAQs
What muscles does the Knee Hand Up work?
The Knee Hand Up mainly works the core, with help from the shoulders. The main muscles are the iliopsoas and rectus abdominis.
What equipment do you need for the Knee Hand Up?
None. The Knee Hand Up is a bodyweight exercise, so you can do it anywhere.
What are some Knee Hand Up variations and alternatives?
Similar exercises include the Alternating High-Knee Turn Sky Reach, Bodyweight Knee to Hand Tap, Celebratory Knee Drife and Double Punch Knee Raise.
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