Smart Workout Diary

Lying Alternating Knee Raise

The lying alternating knee raise is a bodyweight core exercise performed on your back by bringing one bent knee toward your torso at a time. It primarily trains the lower abdominal region and hip flexors while requiring control of pelvic position. It can support core strength, coordination, and controlled trunk stability.

Demonstration

Lying Alternating Knee Raise — demonstration 1
Lying Alternating Knee Raise — demonstration 2

Instructions

  1. Lie on your back with your legs extended, arms by your sides, and your head relaxed on the floor.
  2. Brace your core and gently press your lower back toward the floor without holding your breath.
  3. Exhale and raise one knee toward your torso, keeping that knee bent and the opposite leg long and still.
  4. Lower with control until the foot is close to the floor, then repeat with the other knee. Alternate sides while keeping your pelvis steady.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Strength
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the lower back controlled: reduce the range of motion if it arches away from the floor.
  2. Move slowly: avoid swinging the leg or using momentum to raise the knee.
  3. Use steady breathing: exhale during the lift and inhale as you lower the leg.
Exercise library