Knee Raise: How To, Form & Muscles Worked

Name: Knee Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: From standing, lift one knee toward your chest in a controlled motion to work the thigh muscles.

From standing, lift one knee toward your chest in a controlled motion to work the thigh muscles.

How to do the Knee Raise#

Stand upright with feet about hip-width apart and hands at your sides or lightly touching a support for balance.
Shift your weight onto one leg and drive the opposite knee upward using a controlled hip flexion.
Hold briefly at the top without leaning backward or forward.
Lower the leg slowly back to the start and repeat for the desired reps, then switch sides.

Muscles worked#

Primary: Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Abs (Rectus Abdominis), Quads (Quadriceps Femoris)

Frequently asked questions#

What muscles does the Knee Raise work?

The Knee Raise primarily works the hip flexors. The abs, quads assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the abs, quads, lighten the load and slow the lowering phase.

What equipment do I need for the Knee Raise?

None. The Knee Raise is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the Knee Raise suitable for beginners?

Yes. The Knee Raise is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Knee Raise?

Cobra Pose, Flutter Kicks, Hanging Knee Raise all train the same primary muscles as the Knee Raise. Pick whichever one matches the equipment in front of you.

How to do the Knee Raise#

Muscles worked#

Plan your sets

Frequently asked questions#

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