Lying alternating knee raise

Exercise overview

Primary muscle group: Legs

Exercise type: Bodyweight

Exercise goal: Strength

Key metric: Repetitions

Average reps per set*: 28

Description: Lie supine (on your back). Place your hands either behind your head, by your sides, or under your buttocks to raise and support your pelvis. Slightly raise both legs off the floor. Press your lower back flat against the floor so that it is supported. Raise one knee toward your chest. Lower the same leg to the starting position. As that leg is being lowered, raise your other knee toward your chest. Lower the same leg to the starting position. Keep alternating these leg movements, raising one knee as the opposite leg is being lowered.

Exercise ID: 00207

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and 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.

Exercise overview

Exercise tips and tricks

Download the app