Knee Raises
Our Leg Raise series focuses on strengthening the waist in conjunction with the hips. This is rooted in the fundamental nature of how we usually use these muscles. Running, jumping, and kicking all involve synergy between our core and hips. It’s common to bring our legs up towards our upper body (like in Leg Raises). This is one of the few reasons why Leg Raises are used in our routine over Situps.
Knee Raises are a great place to begin our journey!
Bending the knees will make this exercise fundamentally easier than regular Leg Raises. In addition, we are unable to descend as far as we would with straight legs - our feet get in the way!
That said, the bottom part of this exercise is still the most difficult. Try not to let your heels touch the floor. Pause an inch above the ground before reversing the movement. While you may dislike this at first, this will build excellent isometric strength you’ll need for the more advanced progressions!
Standards
LEVEL 1: 2 Sets of 10
LEVEL 2: 2 Sets of 20
LEVEL 3: 2 Sets of 30
Do 2 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of Regressions shown below.
Once you can do 2 Sets of 30 (Level 3) with GOOD FORM, you are ready to move on to a harder Leg Raise variation.
Form Cues
Keep your heels off the ground throughout the exercise, Touching the ground at the bottom of the movement makes this exercise easier. Do this if necessary at first, but strive to break this habit eventually.
The more you extend your knees, the harder this exercise. For Knee Raises, try to maintain a 90 degree bend.
Try to keep your lower back on the ground throughout the exercise. Depending on your body shape, this may be difficult or impossible. However, maintain the intent to touch your lower back.
Film yourself and watch back between sets to check your form. A mirror is also useful.
If your lower back hurts, using a small pillow or small rolled up towel underneath your lower back is a temporary solution.
Keeping your thighs pressed together may help you focus on the movement.
Tutorial
Lie flat on the floor with your arms by your side.
Bend your knees until they are approximately 90 degrees.
Bring your legs up until your knees are over your waist. Control the movement.
Pause for 1 Second, feeling the contraction in your hips and abs.
Slowly descend while straightening your legs until your heels are about 1 inch off the ground.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise harder: Straightening your knee a bit will make this exercise more difficult.
To make this exercise easier: Bending your knee more will make this exercise easier. If you are unable to do this at all, raising and descending one leg at a time (kind of like riding a bicycle) is an easier variation.