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.
Iridium evaluates your 7-day training history to ensure hip flexor fatigue from recent lower-body sessions won't limit your abdominal training performance. Because this is a bodyweight movement, the AI tracks your performance relative to your current body weight to calculate accurate progressive overload targets.
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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