Standing Knee Raise Hold
Challenge your balance and core! This bodyweight exercise strengthens your hip flexors and improves stability. No equipment needed!
Required Equipment
Muscle Groups
Primary
Instructions
1. Stand up straight with your feet shoulder-width apart. Engage your core by pulling your belly button towards your spine to maintain balance.
2. Place your hands on your hips, or extend them at your sides or in front of you for additional balance.
3. Slowly lift your right knee towards your chest while keeping your left leg straight and your torso upright. Avoid leaning backward as you raise your knee.
4. Pause at the top of the movement when your knee is lifted as high as you can comfortably raise it without compromising your posture.
5. Slowly lower the raised leg back to the starting position.
6. Repeat the movement for the desired number of repetitions before switching to the left leg.
7. Perform equal repetitions on both legs to maintain balance in strength and flexibility.
8. For increased difficulty, control the speed of the movement, add ankle weights, or hold the raised knee position for a few seconds to incorporate an isometric hold.
This exercise is excellent for warming up the hip flexors and engaging the core muscles, and it can be performed virtually anywhere with no special equipment needed. It is also used in rehabilitation settings for improving balance and lower-body coordination.
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