Knee Lift Squat
Squat & tone! This exercise combines squats with knee lifts to target your legs, glutes, & core. Great for balance & strength!
The Knee Lift Squat is a compound exercise that mainly works the quads and core, with help from the glutes & hips and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Knee Lift Squat Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Hip Adductors
Knee Lift Squat Variations and Alternatives
How to do the Knee Lift Squat
Stand with your feet shoulder-width apart, toes slightly pointed outward.
Engage your core and keep your chest lifted as you lower into a squat by bending the knees and pushing your hips back as if you were sitting back into an invisible chair. Ensure that your knees do not extend past your toes.
Squat down until your thighs are parallel with the floor, or as low as you can comfortably go without compromising form.
Push through your heels to rise back up to the starting position.
As you reach the top of the squat, lift one knee towards your chest, using your core to maintain balance. You can cross your opposite arm over the raised knee to add more intensity to the core engagement.
Lower the lifted leg back to the starting position and immediately perform another squat, alternating the knee lift with each repetition.
Complete the desired number of reps for one set, ensuring that you keep your movements controlled and your core engaged throughout the exercise.
For beginners or those who need a lower-impact version, the knee lift can be performed without the squat, focusing purely on balance and core engagement.
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Knee Lift Squat FAQs
What muscles does the Knee Lift Squat work?
The Knee Lift Squat mainly works the quads and core, with help from the glutes & hips and hip adductors (inner thighs). The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Knee Lift Squat?
None. The Knee Lift Squat is a bodyweight exercise, so you can do it anywhere.
Is the Knee Lift Squat 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 Knee Lift Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Knee Lift Squat variations and alternatives?
Similar exercises include the Alternating Knee Thrust, Alternating Knee & Toe Tip, Bodyweight Standing Sissy Squat and Half Knee Bend.
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