Alternating Seated Butterfly Knee Raise
A great core & hip flexor exercise with a focus on controlled movements. Feel the burn with each rep!
The Alternating Seated Butterfly Knee Raise mainly works the core, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Seated Butterfly Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Hip Adductors
Alternating Seated Butterfly Knee Raise Variations and Alternatives
How to do the Alternating Seated Butterfly Knee Raise
Starting Position: Sit on the floor with your legs extended in front of you, ensuring your back is straight and your core is engaged. You can sit on a mat for comfort.
Foot Positioning: Bend your knees and bring the soles of your feet together to form a diamond shape with your legs. Your knees should fall out to the sides.
Hand Placement: Place your hands behind you on the floor for support. Your fingers should point towards your body.
Movement:
Lift your right knee toward your chest while keeping your left foot flat on the ground.
Hold this position for a second, feeling the stretch in your hip.
Lower your right leg back to the starting position.
Repeat the movement with your left knee, lifting it toward your chest.
Repetitions: Continue alternating between your right and left knee for a total of 10 to 15 repetitions on each side.
Breathing: Inhale as you lift your knee and exhale as you lower it back down.
Tips:
Keep your movements slow and controlled to maintain balance.
Focus on your core to help stabilize your body.
If you feel any discomfort, stop the exercise and adjust your positioning.
Alternating Seated Butterfly Knee Raise FAQs
What muscles does the Alternating Seated Butterfly Knee Raise work?
The Alternating Seated Butterfly Knee Raise mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Seated Butterfly Knee Raise?
None. The Alternating Seated Butterfly Knee Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Seated Butterfly Knee Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Seated Butterfly Knee Raise variations and alternatives?
Similar exercises include the Alternating Foot V Raises, Towel Bodyweight Kneeling Butterfly, Butterfly Yoga Flap and Dynamic Butterfly Pose.
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