Sitting Floor Diagonal Knee Raise

Sitting Floor Diagonal Knee Raise Exercise Description

The Sitting Floor Diagonal Knee Raise is a bodyweight core exercise that emphasizes the obliques while engaging the rectus abdominis and hip flexors. Performed seated with a slight recline, you draw both knees toward one side to create a diagonal line of pull across the trunk. The movement blends hip flexion with controlled trunk flexion and slight rotation, requiring bracing to keep the spine long and the ribcage anchored. Proper scapular positioning through the hands provides upper-body stability so the abs—not momentum—drive the motion. Expect a focused, controlled effort that prioritizes trunk control, smooth breathing, and consistent alignment.

Muscle Groups: Abs, Obliques, Waist
Target Muscles: External Obliques, Internal Obliques
Assisting Muscles: Iliacus, Psoas Major, Rectus Abdominis
Stabilizing Muscles: Multifidus, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
Body Area: Upper Body
Body Parts: Core
Body Surface: Side
Body Symmetry: Bilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
Joint Involvement: Multi-joint
Muscle Location: Deep Side Abs, Side Abs
Movement Direction: Other
Muscle Position: Lateral
Gender: Male

How To Do The Sitting Floor Diagonal Knee Raise Exercise

‘- Sit on the floor, legs extended, hands on the ground slightly behind hips.
– Spread fingers, press through palms, and set shoulders down and back.
– Lean torso back 30–45 degrees; keep chest lifted and spine long.
– Brace lightly—draw ribs down without rounding or arching the lower back.
– Lift both feet a few inches, knees softly bent.
– Exhale as you draw both knees toward the right shoulder in a smooth diagonal.
– Keep torso tall; allow only a small, controlled trunk rotation.
– Inhale and extend legs away on a low diagonal without dropping the chest.
– Repeat to the left, alternating sides with steady, controlled tempo.
– Keep neck neutral, gaze forward, and avoid shrugging or using momentum.
– If alignment slips, reduce range, set heels down briefly, or raise one knee at a time.

Sitting Floor Diagonal Knee Raise Tips

‘- Spread your fingers and press firmly through your palms to help set the shoulders down and back.
– Lean your torso back only 30–45 degrees, keeping your chest lifted and spine long.
– Brace lightly by drawing your ribs down without rounding or arching your lower back.
– Keep both feet lifted only a few inches with knees softly bent to maintain control.
– Exhale as you draw both knees toward the shoulder on the working side in a smooth diagonal.
– Keep your torso tall and allow only a small, controlled trunk rotation as the knees move.
– Inhale as you extend your legs away on a low diagonal, without letting your chest drop.
– Maintain a neutral neck with your gaze forward, avoiding shrugging through the shoulders.
– If your alignment slips, reduce your range of motion, briefly set your heels down, or raise one knee at a time.

Sitting Floor Diagonal Knee Raise Beginner Introduction

The Sitting Floor Diagonal Knee Raise is a bodyweight core move performed in a supported seated position on the ground. With the hands placed behind the body for balance and the torso slightly reclined, the legs travel in a diagonal path toward one side of the upper body. This combination of lifting the legs and gently curling the midsection brings strong attention to the side abs, with solid work for the abs and hip flexors as well.

Because the legs shift from side to side, the exercise blends a small twist through the midsection with controlled bending at the hips and trunk. The arms and shoulders act as a stable base so the movement feels smooth rather than jerky, encouraging the midsection to generate the effort instead of swinging the legs. Emphasis stays on steady breathing, a long, organized spine, and even rhythm from side to side, creating a focused core challenge without leaving the floor.