Knee Raise Jack
A high-energy cardio move! Jump, jack, and raise for a full-body workout that boosts your heart rate and strengthens your core.
The Knee Raise Jack mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Knee Raise Jack Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Knee Raise Jack Variations and Alternatives
How to do the Knee Raise Jack
Start by standing with your feet together and arms by your side, as in the first image.
Jump up slightly and spread your legs to a bit wider than shoulder-width apart. Simultaneously raise your arms above your head (like a jumping jack), as shown in the second image.
As soon as you land with your feet apart, quickly raise one knee, bringing it as high as comfortably possible, while bringing your arms down to meet your raised knee, as in the third image.
Lower your raised leg back to the ground and jump back to the starting position, bringing your feet together and arms by your side.
Immediately jump again and this time, raise the other knee while bringing your arms down, alternating knees with each rep.
Continue the exercise for the desired number of repetitions or for a specific period, maintaining a fast and steady rhythm throughout.
Be sure to engage your core muscles during the knee raises for additional stability and to increase the workout's effectiveness. Always remember to land softly to minimize the impact on your joints.
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Knee Raise Jack FAQs
What muscles does the Knee Raise Jack work?
The Knee Raise Jack mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Knee Raise Jack?
None. The Knee Raise Jack is a bodyweight exercise, so you can do it anywhere.
What are some Knee Raise Jack variations and alternatives?
Similar exercises include the Back-Leg Lift Jack, Alternating Arm Burpee Leg Raise, Knee Hand Up and Jackknife Sit-Up.
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