Lying Knee Raise
Lying Knee Raise Exercise Description
The lying knee raise is a supine core exercise that couples hip flexion with active trunk bracing to control the pelvis and lumbar spine. Primary movers are the hip flexors (iliopsoas and rectus femoris), while the rectus abdominis and obliques brace and posteriorly tilt the pelvis to limit lumbar extension. Performing the raise with a deliberate posterior pelvic tilt (low back gently in contact with the floor/bench) shifts emphasis toward anterior core involvement instead of relying on momentum. The goal is smooth, controlled motion through a range you can manage without arching the lower back or shrugging the shoulders. It requires no external load and can be performed on the floor or a flat bench with light hand support for balance.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Other
- Muscle Position: Anterior
- Gender: Male
How To Do The Lying Knee Raise Exercise
‘- Lie on your back with arms by your sides; palms down or hands lightly gripping the bench/floor near hips for balance (do not pull).
– Set your position: head and neck neutral, shoulder blades gently retracted, ribs down. Brace your midsection as if preparing for a cough.
– Start with knees bent about 90°, feet hovering off the floor, and apply a slight posterior pelvic tilt so the low back contacts the surface.
– Exhale as you draw knees toward your chest by flexing the hips; keep the pelvis posteriorly tilted so the tailbone lifts slightly without lumbar extension.
– Pause briefly when thighs approach the torso; keep shoulders relaxed and neck neutral.
– Inhale as you lower the legs under control until heels hover above the floor; stop if the low back begins to arch or the pelvis anteriorly tilts.
– Maintain a steady tempo without swinging; let the abs and hip flexors do the work, not the arms.
– Technique checks: avoid arching the lower back, craning the neck, shrugging, letting knees collapse inward, or dropping the legs quickly.
– If control is limited, reduce the lowering range or keep more knee bend to maintain pelvic position.
Lying Knee Raise Tips
‘- Lightly rest hands on the floor/bench for balance only; do not pull with the arms.
– Keep head and neck neutral with shoulder blades gently retracted and ribs down.
– Brace your midsection as if preparing for a cough before you start moving.
– Maintain a slight posterior pelvic tilt so your low back stays in contact with the surface.
– Exhale as you draw your knees toward your chest by flexing at the hips.
– Allow the tailbone to lift slightly while keeping the lumbar spine from extending.
– Pause briefly when thighs approach the torso, keeping shoulders relaxed and neck neutral.
– Inhale as you lower the legs under control until heels hover, stopping if the low back starts to arch.
– Use a steady, non-swinging tempo so the abs and hip flexors, not the arms, do the work.
– If you lose control or pelvic position, reduce the lowering range or keep more bend in the knees.
Lying Knee Raise Beginner Introduction
Lying knee raise training takes place while lying face up and emphasizes coordinated movement between the legs and midsection. The motion brings bent knees toward the torso and then away again in a slow, steady arc, while the front of the hips drives the lift and the abs and side abs create a firm, stable base. Because the lower back is encouraged to stay softly pressed toward the mat or bench, the front of the core takes on more of the workload instead of momentum from swinging legs or pulling with the arms. No weights are necessary, and a flat floor or bench with light hand contact beside the body suits this exercise well.
This movement highlights control, breathing, and body awareness rather than speed. Attention centers on calm shoulders, a relaxed neck, and a pelvis that quietly rolls so the tailbone rises slightly as the knees travel inward, then returns under control as the legs lower. The result is a core drill that connects hip flexors, abs, and overall trunk stability, helping build stronger coordination for other supine leg-raising variations.