Lying alternating knee raise
| Primary muscle group: | Legs |
| Exercise type: | Bodyweight |
| Exercise goal: | Strength |
| Key metric: | Repetitions |
Community Averages
28
Avg. reps/set
Popularity
* Based on data from the Blaze community
Description
- 1Lie supine (on your back).
- 2Place your hands either behind your head, by your sides, or under your buttocks to raise and support your pelvis.
- 3Slightly raise both legs off the floor.
- 4Press your lower back flat against the floor so that it is supported.
- 5Raise one knee toward your chest.
- 6Lower the same leg to the starting position.
- 7As that leg is being lowered, raise your other knee toward your chest.
- 8Lower the same leg to the starting position.
- 9Keep alternating these leg movements, raising one knee as the opposite leg is being lowered.
Tips & Tricks
Engage Your Core: Ensure that your lower back is pressed firmly against the floor throughout the exercise to maximize core engagement and minimize strain on your lower back.
Controlled Movement: Focus on controlled, slow movements rather than rushing through the reps. This will help you engage your abdominal muscles more effectively and improve your overall stability.
Breathing Technique: Exhale as you bring one knee towards your chest and inhale as you lower it back down. Proper breathing can help maintain a steady rhythm and enhance muscle engagement.
Alignment: Keep your head and shoulders relaxed on the mat, and avoid straining your neck. You can place your hands under your lower back for additional support if needed.
Consistency Over Quantity: Aim for consistent, quality repetitions rather than simply trying to perform as many reps as possible. Quality over quantity will yield better results in the long run.
Progress Gradually: If you're new to this exercise, start with fewer reps and gradually increase as you build strength and confidence. You can also adjust the intensity by varying the speed or adding weights.
Mind-Muscle Connection: Focus on feeling your abdominal muscles work throughout the exercise. Visualize your core engaging and maintaining tension as you lift and lower each leg.
Modification for Beginners: If you find it challenging to maintain your form, try bending your knees slightly rather than raising them fully. This can reduce the strain on your lower back while still engaging your core muscles.
Track in the Blaze App
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