Standing Knee Raises: Video Tutorial & Exercise Guide
| Workout | Standing Knee Raises |
| Primary Muscle Group | Abs |
| Secondary Muscle Group | Obliques |
| Equipment Required | Bodyweight |
| Force Type | Pull |
| Mechanics | Isolation |
| Exercise Type | Strength |
| Difficulty | Beginner |
Standing Knee Raises: Video Tutorial & Exercise Guide
Secondary Muscles Group
Standing Knee Raises: Step-by-Step Guide
- Step 1: Stand tall with your feet hip-width apart, hands resting on your hips or extended out in front of you for balance. Engage your core to maintain a stable posture.
- Step 2: Lift your right knee up towards your chest as high as you comfortably can, keeping your core engaged and back straight.
- Step 3: Lower your right leg back down in a controlled manner and repeat the movement with your left knee.
- Step 4: Continue alternating between legs, raising each knee towards your chest while maintaining good posture and balance.
- Step 5: Perform the movement for the desired number of reps or time, focusing on engaging your core and keeping your movements controlled and steady.
Standing Knee Raises: Overview
Standing Knee Raises are a simple yet effective exercise that targets the core, hip flexors, and lower body. By lifting your knees while maintaining a standing position, you engage your abs and hip muscles, helping to improve core strength and balance.
This exercise is great for those looking to build lower body and core stability, improve posture, and enhance mobility. Since it is a low-impact movement, it’s accessible to beginners and can be performed without any equipment, making it a versatile addition to any workout routine.
Standing Knee Raises: Benefits
Standing Knee Raises engage the core, hip flexors, and quads, making it an excellent exercise for improving core stability and lower body strength. This movement also helps to improve balance and coordination, as you work to maintain a stable posture while lifting your legs.
The exercise is great for enhancing hip mobility and flexibility, which is essential for functional movement and injury prevention. It also helps to improve posture by strengthening the muscles that support the spine and hips.
Standing Knee Raises are easy to modify and can be performed anywhere, making them an ideal exercise for people of all fitness levels looking to build a stronger core and lower body.
Standing Knee Raises: Pro Tips & Advanced Techniques
For maximum benefits, focus on keeping your movements slow and controlled. Engage your core to stabilize your torso and avoid leaning backward as you lift your knees. To make the exercise more challenging, you can hold a light dumbbell or medicine ball in front of you, or add ankle weights to increase resistance. Ready to improve your core and lower body strength? Let’s raise those knees!
Standing Knee Raises: Progression Plan
Beginner
Intermediate
Advanced
Standing Knee Raises: Frequently Asked Questions (FAQs)
What muscles do Standing Knee Raises target?
+This exercise primarily targets the core muscles, including the rectus abdominis and hip flexors. It also engages the quads and lower back muscles for balance and stability.
Can beginners do Standing Knee Raises?
+Yes, Standing Knee Raises are suitable for beginners as they are a low-impact exercise that focuses on building core and lower body strength. Beginners can start with fewer reps and gradually increase as they improve their balance and stability.
How can I make this exercise more challenging?
+To increase the difficulty, hold a light dumbbell or medicine ball in front of you, or add ankle weights for resistance. You can also increase the height of your knee raises or perform the movement at a faster pace.
How often should I include Standing Knee Raises in my routine?
+Include Standing Knee Raises 2-3 times a week as part of your core or lower body workout. It pairs well with other balance and stability exercises such as lunges or leg raises.
What common mistakes should I avoid?
+Avoid leaning backward or using momentum to lift your knees. Focus on keeping your back straight and your core engaged to perform the movement correctly and safely.
