Standing Knee Pull
Boost your core stability and lower body mobility with the Standing Knee Pull. This rhythmic movement targets your abs and improves balance, making it the perfect low-impact addition to any routine.
The Standing Knee Pull is a compound exercise that mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Standing Knee Pull Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
How to do the Standing Knee Pull
Setup
Stand with feet hip-width apart, engaging your core.
Extend your arms forward at chest level.
Movement
Exhale as you lift one knee directly toward your chest while slightly rounding your torso to engage your abdominals.
Simultaneously, bring both hands down toward the rising knee in a controlled, rhythmic motion.
Inhale as you return to the starting position, extending the leg back to the floor while reaching your arms back up to the starting level.
Focus on maintaining balance on the supporting leg and keep the movement fluid yet controlled.
Standing Knee Pull FAQs
What muscles does the Standing Knee Pull work?
The Standing Knee Pull 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 Standing Knee Pull?
None. The Standing Knee Pull is a bodyweight exercise, so you can do it anywhere.
Is the Standing Knee Pull a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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