Alternating Standing Knee Raise
Boost cardio & balance! This standing knee raise exercise works your core and legs. Simple to do, feel the burn!
The Alternating Standing Knee Raise mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Alternating Standing Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Alternating Standing Knee Raise Variations and Alternatives
How to do the Alternating Standing Knee Raise
Standing Alternate Knee Raise (Plyometrics)
Starting Position:
Stand upright with your feet hip-width apart.
Ensure your weight is balanced on both feet.
Engage your core by pulling your belly button towards your spine.
Place your hands on your hips or stretch them out in front of you for balance.
Movement Instructions:
Shift your weight onto your right foot.
As you do this, raise your left knee towards your chest, keeping your thigh parallel to the ground.
Hold this position briefly, ensuring your posture remains straight.
Lower your left leg back to the starting position.
Switch sides by shifting your weight onto your left foot and raising your right knee towards your chest.
Lower your right leg to complete the movement.
Repetitions:
Complete 10-15 reps on each leg, alternating sides for a total of 3 sets.
Tips:
Keep your movements controlled to maintain balance.
Focus on engaging your core throughout the exercise to stabilize your body.
If you’re new to this exercise, you can perform it at a slower pace until you feel comfortable with the movement.
Alternating Standing Knee Raise FAQs
What muscles does the Alternating Standing Knee Raise work?
The Alternating Standing 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 Alternating Standing Knee Raise?
None. The Alternating Standing Knee Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Standing Knee Raise go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Standing Knee Raise variations and alternatives?
Similar exercises include the Alternating Butt-Kick to Knee Thrust, Alternating Forward-Kick, Alternating High-Knee Turn Sky Reach and Alternating Side Knee Raise Reach.
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