Knee Raise Stretch
Improve flexibility & balance! Gentle knee raises stretch your thighs & hips. Perfect warm-up or cool-down.
The Knee Raise Stretch mainly works the glutes & hips and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Knee Raise Stretch Muscles Worked
Primary
Long Thigh (sartorius); Quads (quadriceps femoris)
Secondary
Abdominals (rectus abdominis); Obliques
Knee Raise Stretch Variations and Alternatives
How to do the Knee Raise Stretch
Starting Position:
Stand up straight with your feet hip-width apart.
Keep your arms relaxed at your sides.
Movement:
Slowly lift your right knee towards your chest while raising your arms.
Use your hands to gently pull your knee closer to your chest if you can reach it.
Hold this position for a few seconds, feeling the stretch in your thighs.
Returning to Start:
Lower your right leg back to the starting position without rushing.
Repeat the movement with your left knee, lifting it toward your chest.
Repetitions:
Perform 5-10 repetitions for each leg.
Focus on maintaining balance and control throughout the movement.
Tips:
Keep your back straight and avoid leaning backward.
Engage your core to help maintain stability.
If you find it difficult to balance, find a wall or chair for support.
Knee Raise Stretch FAQs
What muscles does the Knee Raise Stretch work?
The Knee Raise Stretch mainly works the glutes & hips and quads, with help from the core. The main muscles are the sartorius and quadriceps femoris.
What equipment do you need for the Knee Raise Stretch?
None. The Knee Raise Stretch is a bodyweight exercise, so you can do it anywhere.
What workout day should the Knee Raise Stretch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Raise Stretch variations and alternatives?
Similar exercises include the Knee Circles Stretch, Double Quad Backward-Lean Stretch, Dynamic Drop Knee and Knee Articulation Extension.
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