Exercise guide
Hands-Up Knee-Up
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This standing core movement improves hip mobility and abdominal strength while challenging the stabilizing glutes of the standing leg. It is an effective low-impact exercise for activating the lower abs and obliques through a functional, upright range of motion.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your weight evenly distributed.
- Reach both arms straight overhead with palms facing each other, creating length through your torso.
- Engage your core and tuck your pelvis slightly to find a neutral spine.
How to do it
- Exhale as you drive your right knee up toward your chest, aiming to bring it above hip height.
- Maintain your arms in the overhead position, reaching toward the ceiling to keep the core elongated.
- Inhale as you slowly lower your foot back to the floor with control.
- Repeat the movement with the left leg, alternating sides for each repetition.
Form checklist
- Keep your chest upright and avoid leaning backward as the knee rises.
- Ensure the standing leg remains stable with a soft, unlocked knee.
- Focus on driving the knee up using your abdominal muscles rather than just momentum.
- Keep your shoulders relaxed and away from your ears even with arms raised.
Pro tips
- Squeeze the glute of the standing leg at the top of the movement to improve balance and pelvic alignment.
- Imagine there is a string pulling your head toward the ceiling to maintain a tall, proud posture throughout the set.
Make it harder
- Hold a light dumbbell or medicine ball overhead to increase the demand on the core and shoulders.
- Perform the movement on an unstable surface, like a foam pad, to further challenge balance and stability.
Frequently asked
- What muscles does the hands-up knee-up work?
- The hands-up knee-up primarily targets the abs and obliques, and also works the hamstrings and hip flexors as secondary muscles.
- What equipment do you need for the hands-up knee-up?
- The hands-up knee-up requires no equipment — just your body weight.
- Is the hands-up knee-up good for beginners?
- Yes. The hands-up knee-up is a beginner-friendly movement and a strong foundation to build on.