Lying Knee Raise: How To, Form & Muscles Worked

Name: Lying Knee Raise — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Lie on your back and curl your knees inward from a supine position; the movement primarily works the abdominal muscles.

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 (Rectus Abdominis), Hip flexors (Iliopsoas (Hip Flexors))
Secondary: Obliques (External & Internal 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.

Frequently asked questions#

What muscles does the Lying Knee Raise work?

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

What equipment do I need for the Lying Knee Raise?

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

Is the Lying Knee Raise suitable for beginners?

Yes. The Lying 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 Lying Knee Raise?

Ab Coaster, Ab Wheel, Air Bike all train the same primary muscles as the Lying Knee Raise. Pick whichever one matches the equipment in front of you.

How to do the Lying Knee Raise#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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