Knee Raise
Description
The standing knee raise is a simple mobility and activation drill where you stand on one leg and drive the other knee up toward your chest, holding briefly before lowering. It activates the hip flexors, builds standing balance, and is one of the simplest hip-prep drills available.
Muscle Group
Equipment Required
Knee Raise Instructions
- Stand tall with feet hip-width apart. Arms relaxed at your sides or extended forward for balance.
- Stand on your left leg with a slight knee bend.
- Drive your right knee up toward your chest as high as comfortable.
- Use your hands to gently pull the knee closer if you can reach.
- Hold for 1 to 2 seconds at the top.
- Lower your right foot back to the floor.
- Repeat with the left knee.
- Continue alternating for 10 to 15 reps per side as a warm-up.
Knee Raise Form & Visual
Knee Raise Benefits
- Activates the hip flexors
- Builds standing balance
- Excellent pre-workout warm-up
- Improves hip mobility
- No equipment needed
- Quick and accessible
Knee Raise Muscles Worked
- Hip flexors (iliopsoas, rectus femoris)
- Quadriceps
- Core (stabilizer)
- Gluteus medius (standing leg, balance)
Knee Raise Variations & Alternatives
- High Knee Tap
- High Knee Run
- Walking Knee Hug
- Marching in Place
- Toy Soldier
