Videos
Instructions
- Stand tall with feet shoulder-width apart, arms at your sides.
- Lower into a squat by pushing your hips back and bending your knees.
- As you return to standing, lift one knee toward your chest in a controlled motion.
- Lower the raised leg and immediately go into the next squat.
- Alternate knee raises with each repetition.
Technical Tips
- Keep your chest lifted and back neutral throughout the movement.
- Engage your core during the knee lift for better balance.
- Avoid letting your knees go past your toes in the squat.
Breathing Tips
- Inhale as you lower into the squat.
- Exhale as you stand up and raise your knee.
- Inhale as you lower the leg and prepare for the next rep.
Medical restrictions
- Knee joint injuries or instability
- Lower back pain or disc issues
- Hip joint pathologies or post-surgical conditions
- Balance disorders or vestibular dysfunction
What muscles do Squat to Knee Raises work?
Squat to Knee Raises primarily target the quadriceps and glutes, while also engaging the abs, hamstrings, calves, and hip stabilizers for balance and control.
Can I do Squat to Knee Raises every day?
Yes, if done at moderate intensity and volume, Squat to Knee Raises can be safely performed daily as part of a bodyweight or warm-up routine to enhance mobility and coordination.
Is Squat to Knee Raise good for beginners?
Yes, Squat to Knee Raise is beginner-friendly, requiring no equipment and offering a low-impact, functional movement ideal for building foundational strength and balance.
How do I make Squat to Knee Raise more challenging?
To increase difficulty, slow down the tempo, hold the knee at the top longer, or add a jump after the squat before the knee raise to incorporate more power and stability.
Can Squat to Knee Raise help with balance?
Yes, the unilateral knee raise portion of the exercise actively trains balance and proprioception, improving your overall body control and coordination.
Description
The Squat to Knee Raise is a dynamic, bodyweight exercise that combines lower-body strength with balance and core engagement. It begins with a standard squat and transitions into a high knee raise, making it ideal for full-body coordination and cardiovascular stimulation. This movement improves functional fitness by mimicking real-life motions such as standing, stepping, and stabilizing the body during unilateral activity. The knee raise component adds a challenge to your balance and engages your core muscles, promoting stability and mobility. Because it requires no equipment, it’s perfect for at-home workouts, warm-ups, or circuit routines. This exercise also supports posture improvement and enhances muscular endurance in the legs and glutes. Incorporating Squat to Knee Raise into your routine can help burn calories efficiently while improving body control and dynamic strength.