Smart Workout Diary

Supine Knee Raise

The supine knee raise is a bodyweight abdominal exercise performed lying on your back and drawing the bent knees toward the torso. It primarily trains the lower portion of the rectus abdominis, while the hip flexors assist and the trunk works to control pelvic movement. It supports core strength and control for general fitness training.

Demonstration

Supine Knee Raise — demonstration 1
Supine Knee Raise — demonstration 2

Instructions

  1. Lie on your back with your legs extended, arms by your sides, and your lower back gently supported against the floor.
  2. Bend your knees to about 90 degrees and brace your abdomen without holding your breath.
  3. Exhale and draw your knees toward your chest by curling your pelvis slightly off the floor; keep the movement controlled.
  4. Inhale as you lower your feet and knees back toward the start without arching your lower back. Stop before your feet touch down if you can maintain control.
  5. Repeat smoothly for the planned repetitions. End the set if you feel sharp pain or cannot keep your lower back controlled.
Muscle Group
Lower Abs
Other Muscle Groups
Hip Flexors
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Initiate with the pelvis, not momentum. Think about bringing your pelvis toward your ribs rather than simply swinging your thighs.
  2. Keep the range controlled. Only lower as far as you can without your lower back arching away from the floor.
  3. Use steady breathing. Exhale on the lift and inhale on the return; do not yank your knees with the arms.
Exercise library