Knee Raise
Strengthen your core & improve balance! This simple exercise targets abs & hip flexors. Do it anywhere, anytime.
The Knee Raise mainly works the core. No equipment needed: it uses just your bodyweight.
Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis)
Secondary
Hip Flexor (iliopsoas)
Knee Raise Variations and Alternatives
How to do the Knee Raise
Start by standing straight with your feet shoulder-width apart.
Brace your abdominal muscles by tightening your core.
Lift one knee toward your chest while keeping your back straight. Avoid leaning backward or forward.
The images illustrate the right muscle engagement, focus on muscle contraction in the same regions as highlighted.
Raise your knee as high as you can without straining your lower back.
Lower your leg back down to the starting position in a controlled manner.
Repeat the move with the opposite leg.
Alternate legs for the desired number of repetitions.
For added benefit, perform the movement slowly and with control to maximize muscle engagement.
Remember to breathe throughout the exercise, exhaling as you lift the knee and inhaling as you lower it. Also, keep your movements controlled to avoid using momentum instead of muscle strength.
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Knee Raise FAQs
What muscles does the Knee Raise work?
The Knee Raise mainly works the core. The main muscles are the rectus abdominis.
What equipment do you need for the Knee Raise?
None. The Knee Raise is a bodyweight exercise, so you can do it anywhere.
What are some Knee Raise variations and alternatives?
Similar exercises include the Alternating 45-Degree Backward-Lean Knee Raise, Vertical Knee Raise, Arm & Knee Lift Rotation and Arms Circles Knee Raise.
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