Videos
Instructions
- Stand tall with feet hip-width apart and arms at your sides.
- Lift one knee toward your chest while keeping your core engaged.
- Lower the leg and immediately raise the opposite knee.
- Continue alternating knees in a rhythmic motion.
Technical Tips
- Maintain an upright posture without leaning backward.
- Drive your knees as high as possible while maintaining control.
- Engage your core throughout the movement to stabilize your body.
Breathing Tips
- Exhale as you raise your knee.
- Inhale as you lower your foot back to the ground.
Medical restrictions
- Hip flexor strain
- Lower back pain
- Severe knee arthritis
The Standing Knee Raise is a simple yet effective bodyweight exercise used to improve core strength, coordination, and cardiovascular endurance. Ideal for all fitness levels, this movement involves lifting alternating knees toward the chest while maintaining an upright posture. Frequently included in warm-ups, circuit routines, and cardio workouts, it enhances hip mobility and abdominal activation. Because it requires no equipment and little space, it's perfect for at-home training or functional fitness sessions. The Standing Knee Raise not only targets the abdominal muscles but also engages the hip flexors, glutes, and quadriceps, making it a comprehensive movement for building lower-body control and improving metabolic conditioning.
What muscles do standing knee raises work?
Standing knee raises primarily work the abs, especially the rectus abdominis, while also activating the hip flexors, glutes, and quadriceps.
Are standing knee raises good for beginners?
Yes, they are beginner-friendly, require no equipment, and help build foundational core strength and balance.
Can knee raises help burn belly fat?
Knee raises help strengthen the core, but fat loss depends on overall calorie expenditure and diet; combine them with cardio and a healthy diet for best results.
How many standing knee raises should I do?
Start with 30–60 seconds or 10–20 reps per side, depending on your fitness level and goals.