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Exercise 22

Standing Weighted Knee Raise

Rhythmic knee raise that works the abs and hip flexors while combining coordination, stability, and body control.

Abs
Athletic Station visual preview for Standing Weighted Knee Raise
Visual preview • Athletic Station

How to perform it

  1. Stand upright with your abs engaged and one hand on a stable structure to help with balance.
  2. Place the weight on the thigh of the working leg, holding it firmly and securely with your free hand.
  3. Keep the supporting leg slightly bent and your torso aligned throughout the movement.
  4. Raise the knee forward with control against the resistance of the weight.
  5. Lift through a comfortable range of motion without leaning your torso excessively backward.
  6. Slowly return to the starting position, lowering the leg with control while keeping the weight secure.
  7. Do not use momentum or compensate through the lower back during the movement.
  8. Exhale as you raise the knee and inhale as you return.

What you should feel

Work in the abs, hip flexors, and supporting leg. You should also feel the demand for stability and body control, without pain in the lower back, hip, or knee.

Groups mentioned in the description

Abs

Exercise questions

How do you perform Standing Weighted Knee Raise?

Stand upright with your abs engaged and one hand on a stable structure to help with balance. Place the weight on the thigh of the working leg, holding it firmly and securely with your free hand. Keep the supporting leg slightly bent and your torso aligned throughout the movement. Raise the knee forward with control against the resistance of the weight. Lift through a comfortable range of motion without leaning your torso excessively backward. Slowly return to the starting position, lowering the leg with control while keeping the weight secure. Do not use momentum or compensate through the lower back during the movement. Exhale as you raise the knee and inhale as you return.

What does Standing Weighted Knee Raise work?

Rhythmic knee raise that works the abs and hip flexors while combining coordination, stability, and body control.

What should you feel during Standing Weighted Knee Raise?

Work in the abs, hip flexors, and supporting leg. You should also feel the demand for stability and body control, without pain in the lower back, hip, or knee.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.