Alternating Overhead Push Knee Raise
Challenge your balance & core! Alternating Knee Raises build strength & coordination, all while getting your heart pumping.
The Alternating Overhead Push Knee Raise is a compound exercise that mainly works the chest and back, with help from the core. No equipment needed: it uses just your bodyweight.
Alternating Overhead Push Knee Raise Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Obliques
Alternating Overhead Push Knee Raise Variations and Alternatives
How to do the Alternating Overhead Push Knee Raise
Starting Position:
Stand with your feet hip-width apart.
Keep your core engaged.
Raise both arms above your head, with your palms facing forward.
Movement:
While keeping your arms extended overhead, lift your right knee towards your chest.
Aim to bring your knee up to a 90-degree angle, balancing on your left foot.
Pause briefly at the top of the movement.
Return:
Lower your right knee back down to the ground while simultaneously bringing your arms back to the starting position.
Repeat the movement by lifting your left knee up toward your chest while raising your arms again.
Repetitions:
Perform 10-15 repetitions on each side.
Tips:
Focus on maintaining balance as you lift your knees.
Keep your movements controlled for better stability.
If you feel comfortable, you can speed up the movement for a more explosive plyometric version.
Cool Down:
After completing your sets, take a few deep breaths and stretch your arms and legs to cool down.
Alternating Overhead Push Knee Raise FAQs
What muscles does the Alternating Overhead Push Knee Raise work?
The Alternating Overhead Push Knee Raise mainly works the chest and back, with help from the core. The main muscles are the pectoralis major and latissimus dorsi.
What equipment do you need for the Alternating Overhead Push Knee Raise?
None. The Alternating Overhead Push Knee Raise is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Overhead Push Knee Raise a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Overhead Push Knee Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Overhead Push Knee Raise variations and alternatives?
Similar exercises include the Behind-Head Push Butt-Kick, Alternating Arm Burpee Leg Raise, Forward Half Plyo to Arm Top Raise and Medicine-Ball Overhead Throw.
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