Overhead Knee Raise
Strengthen core & improve balance with Overhead Knee Raises! Lift, lower, repeat for a full-body, coordinated workout.
The Overhead Knee Raise mainly works the core and hip adductors (inner thighs), with help from the back. No equipment needed: it uses just your bodyweight.
Overhead Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Lats (latissimus dorsi); Deep Core (transverse abdominis)
Overhead Knee Raise Variations and Alternatives
How to do the Overhead Knee Raise
Starting Position:
Stand tall with your feet shoulder-width apart.
Raise both arms straight overhead, keeping them close to your ears.
Engage your core by tightening your abdominal muscles.
Movement:
Begin by lifting your right knee up towards your chest while simultaneously lowering your arms down to shoulder height.
Keep your back straight and avoid leaning forward as you lift your knee.
The goal is to bring the knee as high as possible, ideally to hip height.
Return to Start:
Lower your right leg back down to the starting position.
As you do this, raise your arms back to the overhead position.
Repetition:
Repeat the knee raise, alternating legs. Lift your left knee after returning to the start position with your right leg.
Aim for a smooth and controlled motion, exhaling as you lift the knee and inhaling as you lower it.
Tips:
Focus on maintaining balance throughout the movement.
You can increase the intensity by adding a hop as you lift each knee.
Ensure your movements are quick yet controlled to improve coordination and strength.
Duration:
Perform for 30 seconds to 1 minute, then rest for 15-30 seconds before repeating for a total of 3-5 sets.
Cool Down:
Finish with stretching your arms and legs to relax the muscles after the exercise.
Overhead Knee Raise FAQs
What muscles does the Overhead Knee Raise work?
The Overhead Knee Raise mainly works the core and hip adductors (inner thighs), with help from the back. The main muscles are the rectus abdominis and hip adductors.
What equipment do you need for the Overhead Knee Raise?
None. The Overhead Knee Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Overhead Knee Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Overhead Knee Raise variations and alternatives?
Similar exercises include the Alternating Celebratory Knee Drife, Chop Knee Raise, Knee Hand Up Drive and Knee Hand Up.
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