Smart Workout Diary

Knee to Chest to Leg Raise

Knee to Chest to Leg Raise is a bodyweight abdominal movement performed lying on your back. You draw the knees toward the chest, then extend and raise the legs with control to challenge the rectus abdominis, especially the lower abdominal area, and hip flexors. It supports core strength, trunk control, and abdominal endurance.

Demonstration

Knee to Chest to Leg Raise — demonstration 1
Knee to Chest to Leg Raise — demonstration 2

Instructions

  1. Set up: Lie face up with your legs extended, arms by your sides, and your lower back gently braced toward the floor.
  2. Bring in the knees: Exhale and draw both knees toward your chest without swinging or lifting the head and shoulders.
  3. Extend and raise: Slowly extend both legs together and raise them toward vertical, keeping the movement smooth and your pelvis as steady as possible.
  4. Return with control: Bend the knees back toward the chest, then extend the legs toward the starting position without allowing your lower back to arch.
  5. Repeat: Complete controlled repetitions. Shorten the range of motion or keep a slight bend in the knees if you cannot maintain low-back control.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Prioritize pelvic control: Keep your ribs down and avoid letting the lower back lift or arch as the legs lengthen.
  2. Use a manageable range: Lower or extend the legs only as far as you can without losing abdominal tension.
  3. Move slowly: Avoid momentum; a controlled return is as important as the lift.
  4. Breathe steadily: Exhale as you bring the knees in and maintain calm breathing through the leg raise.
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