Seated Diagonal Knee Raise On Bench

Muscles worked

Setup

1. Sit on the long edge of a flat bench with your legs extended in front of you.
2. Lean your torso back at a 45-degree angle and grip the edges of the bench behind your hips for stability.
3. Lift your feet a few inches off the ground, keeping your legs straight and knees slightly soft.

How to do it

1. Exhale as you pull one knee toward the opposite shoulder, rotating your torso slightly to meet the knee mid-air.
2. Inhale and slowly extend the leg back to the starting position without letting your foot touch the floor.
3. Immediately repeat the movement with the opposite leg, alternating sides in a controlled, rhythmic tempo.
4. Maintain a steady 2-1-2 tempo (2 seconds to pull, 1 second pause, 2 seconds to extend).

Form checklist

• Keep your chest lifted and avoid rounding your spine excessively.
• Ensure the rotation comes from your midsection, not just moving your leg across your body.
• Keep your core braced throughout the entire set to protect your lower back.
• Do not let your heels touch the ground between repetitions.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to touch your ribcage to the opposite hip bone.
• Pause for a split second at the peak of the contraction to maximize oblique engagement.

Make it harder

• Perform the movement with both knees simultaneously, rotating your torso to one side then the other.
• Slow down the eccentric (lowering) phase to four seconds to increase time under tension.

Frequently asked

What muscles does the seated diagonal knee raise on bench work?

The seated diagonal knee raise on bench primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the seated diagonal knee raise on bench?

The seated diagonal knee raise on bench requires no equipment — just your body weight.

Is the seated diagonal knee raise on bench good for beginners?

The seated diagonal knee raise on bench is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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