Lie on your back and curl your knees inward from a supine position; the movement primarily works the abdominal muscles.
How to do the Lying Knee Raise#
- Lie flat on a mat with your legs straight and slide your hands beneath your hips for support.
- Draw your navel toward your spine to activate your abs and press your lower back into the floor.
- Bend your knees and curl them up toward your torso in a controlled motion.
- Lower your legs slowly while keeping your core engaged, stopping just before your feet touch the mat.
- To make the move easier, allow your heels to briefly rest on the floor between repetitions; otherwise keep them suspended.
- Repeat for the prescribed number of reps.
Muscles worked#
- Primary: Abs, Hip flexors
- Secondary: Obliques
Common mistakes#
- Allowing the lower back to arch away from the floor during the lowering phase.
- Using momentum or swinging the hips rather than controlling the lift and descent.
- Letting the feet touch the ground when the goal is to keep them elevated.
