Knee Raise
The Knee Raise is a standing core exercise that strengthens the lower abdominals and hip flexors while improving balance and posture. By lifting one knee toward the chest at a time, you engage deep core stabilizers to maintain an upright position without the need for equipment.
Since the Knee Raise relies heavily on hip flexor strength, the AI analyzes your performance data to ensure you aren't overcompensating with your lower back as you fatigue. If you have a history of hip tightness or back pain, the app utilizes your stored profile to suggest floor-based regressions that reduce spinal load. Additionally, by tracking daily metrics like sleep and HRV, the AI optimizes the volume of this stability-focused exercise to match your daily coordination levels.
Form Cues
- Stand tall with your chest lifted
- Brace your core muscles tightly
- Lift your knee above hip height
- Exhale sharply as you raise the leg
- Lower the foot with control
- Don't lean your torso backward
- Don't swing the leg using momentum
- Don't round your shoulders forward
- Don't let your standing leg buckle
Common Mistakes
- Leaning back to compensate
- Using momentum to swing leg
- Not lifting knee high enough
- Arching the lower back
- Rushing the tempo
Muscles Worked
This exercise primarily targets the lower region of the rectus abdominis and the deep hip flexors (iliopsoas). It also serves as a functional stability movement, engaging the glutes and core stabilizers to maintain balance on the standing leg.
Primary
Secondary
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