legs
Standing Knee Raise
Standing tall, you lift one knee up to hip height and lower it. A gentle exercise for the hip flexors and balance; add a band or ankle weight to make it harder.
beginnermini band
BEFORE YOU START1
- Stand near a wall or rail to touch for balance if needed.
HOW TO DO IT
Get into position
- Stand tall with your feet hip-width apart and your hands on your hips.
- Tighten your stomach.
Check: You are standing tall and steady.
Lift the knee
- Lift your right knee up in front of you until the thigh is level with the floor.
- Hold for a second at the top without leaning back.
Check: Your thigh is level with the floor, your standing leg is straight, and your trunk is upright.
Lower slowly
- Lower the foot slowly back to the floor.
Check: You are standing on both feet again, still tall.
That is one rep. Alternate legs, or do all the reps on one side and then the other.
Breathe out as you lift; breathe in as you lower.
MUSCLES WORKED
hip flexorsquadsglutescore
Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.
COMMON MISTAKES2
- Leaning back to lift the knee. Fix: Stay upright; lift only as high as that allows.
- Rounding the back. Fix: Stand tall with your stomach tight.
SAFETY1
- Touch a wall for balance until the movement feels steady.
EQUIPMENT SETTINGS
- mini band Around both feet for resistance.
RELATED EXERCISES
harder: hanging leg raise
variants: lunge
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