Exercise guide
Standing Alternate Knee Raise
- Beginner
- Compound
- Rep-based
- Lower legs
This functional core exercise improves balance and stability while specifically targeting the lower abdominals and hip flexors through controlled hip flexion.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms relaxed at your sides or hands on your hips.
- Engage your core by pulling your navel toward your spine and tucking your pelvis slightly.
- Distribute your weight evenly across both feet and fix your gaze on a point straight ahead for balance.
How to do it
- Exhale as you lift your right knee toward your chest until your thigh is at least parallel to the floor.
- Pause for a split second at the top of the movement, squeezing your lower abdominals.
- Inhale as you slowly lower your right foot back to the starting position with control.
- Repeat the movement with your left leg, alternating sides for the duration of the set.
Form checklist
- Keep your torso upright and avoid leaning backward as the knee rises.
- Maintain a soft bend in the standing leg to protect the knee joint and improve stability.
- Ensure your hips stay level; do not let the hip of the lifting leg hike upward.
- Keep your shoulders down and chest open throughout the entire movement.
Pro tips
- Focus on 'pulling' the knee up using your deep core muscles rather than just swinging the leg.
- To increase mind-muscle connection, place your hands on your lower abs to feel the muscles contract as the knee lifts.
Make it harder
- Add a torso rotation by bringing the opposite elbow toward the rising knee to increase oblique activation.
- Slow down the tempo to a 3-second descent (eccentric phase) to challenge your balance and core control.
Frequently asked
- What muscles does the standing alternate knee raise work?
- The standing alternate knee raise primarily targets the abs and obliques, and also works the glutes as secondary muscles.
- What equipment do you need for the standing alternate knee raise?
- The standing alternate knee raise requires no equipment — just your body weight.
- Is the standing alternate knee raise good for beginners?
- Yes. The standing alternate knee raise is a beginner-friendly movement and a strong foundation to build on.