Videos
Instructions
- Lie on your back on a yoga mat with arms by your sides.
- Bend your knees and bring them up toward your chest.
- Pause briefly at the top of the movement.
- Lower your feet back toward the floor with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your lower back pressed into the floor.
- Move slowly and avoid swinging your legs.
- Engage your core throughout the exercise.
Breathing tips
- Exhale as you lift your knees toward your chest.
- Inhale as you slowly lower your legs back down.
Medical restrictions
- Lower back pain or injury
- Hip flexor strain
- Recent abdominal surgery
Description
The Knee Raise to Floor is a fundamental core-strengthening exercise performed on the ground without equipment, making it highly accessible for beginners and home workouts. This movement primarily targets the abdominal muscles while also engaging the hip flexors, quadriceps, and glutes for support. By bringing the knees up toward the chest, the exercise emphasizes controlled abdominal contraction, which helps build stability and improve core endurance. The simple setup requires only a yoga mat or a flat surface, making it a versatile choice for bodyweight training routines. In addition to core strength, the Knee Raise to Floor promotes better posture and spinal support by reinforcing the muscles that stabilize the pelvis and lower back. When performed correctly, it can also aid in improving balance and coordination, since the movement challenges both the abdominal muscles and the hip stabilizers. This exercise is especially effective for beginners who may not yet have the strength for hanging variations or advanced ab routines. It can also be incorporated into warm-ups, mobility sessions, or as part of a bodyweight conditioning workout. Consistent practice of the Knee Raise to Floor helps reduce lower back strain by teaching proper engagement of the core and controlled movement. Its adaptability makes it suitable across different fitness disciplines, including Pilates, yoga, and calisthenics, where core activation plays a central role in performance and injury prevention.
What are the benefits of doing the Knee Raise to Floor?
The Knee Raise to Floor strengthens your abs, improves core stability, and supports better posture while requiring no equipment.
What is the most common mistake in the Knee Raise to Floor?
The most common mistake is arching the lower back or using momentum instead of controlled core engagement.
Is the Knee Raise to Floor safe for the lower back?
Yes, it is generally safe when performed with proper technique, but people with lower back issues should keep movements slow and controlled.
How does the Knee Raise to Floor compare to the Hanging Knee Raise?
The Knee Raise to Floor is easier and beginner-friendly, while the Hanging Knee Raise increases resistance and core activation due to gravity.
How many reps of Knee Raise to Floor should I do?
Start with 2 to 3 sets of 10 to 15 controlled repetitions, increasing volume as your core strength improves.
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