Lying Knee Raise
Strengthen your core with Lying Knee Raises! This exercise targets your abs and improves stability. Follow our guide for proper form and results.
The Lying Knee Raise mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Lying Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Lying Knee Raise Variations and Alternatives
How to do the Lying Knee Raise
Lying Knee Raise
Positioning
Starting Position: Lie flat on your back on an exercise mat or a comfortable surface. Ensure your legs are fully extended together and your arms are resting alongside your body, palms facing down for support.
Body Alignment: Keep your head neutral with your spine aligned. Engage your core to stabilize your torso throughout the movement.
Movement
Knee Raise:
Slowly bend your knees and lift your legs off the ground.
Bring your knees towards your chest until they form a 90-degree angle.
Make sure to keep your feet flexed and together.
Lowering the Legs:
Gently lower your legs back down to the starting position, keeping them controlled. Do not let your feet touch the ground for added tension.
Repetitions:
Repeat the knee raise for 10-15 repetitions, or as per your fitness level.
Focus on breathing steadily — inhale as you lower your legs, and exhale as you lift them.
Tips
Make sure to engage your core throughout the exercise to protect your lower back.
Avoid jerky movements; maintain a slow and controlled pace for better results.
If you find this exercise challenging, you can modify it by only raising your legs to a height that feels comfortable for you.
Lying Knee Raise FAQs
What muscles does the Lying Knee Raise work?
The Lying Knee Raise 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 Lying Knee Raise?
None. The Lying Knee Raise is a bodyweight exercise, so you can do it anywhere.
What are some Lying Knee Raise variations and alternatives?
Similar exercises include the Alternating Foot V Raises, Decline Knee Raise, Alternating Bent-Leg Raise and Kettlebell Leg Raise.
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