Knee Raises Video

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For pre-designed ab workouts, view EMG’s Ab Workouts.

Knee Raises Description

Step 1. Lie on the floor on your back with your hands at your side or under your butt. Keep you head up and shoulder blades off the floor. Your legs should be extended with bent knees and heels on the floor.

Step 2. Use your lower abdominal muscles to draw your knees up to your chest. Your upper body should not move.

Step 3. Then, lower your legs in a controlled motion keeping a slight bend in the knees. Let the heels lightly touch the floor. Repeat.


Knee raises are a core exercise for strengthening the lower abs. They are usually performed with the hands on the floor to provide support throughout the exercise. Those who want to balance using only their core muscles may put their hands behind their head or neck. As with most core exercises, this exercise should be performed slowly and deliberately. The user should concentrate on engaging the core throughout the whole motion. This is a safe exercise for those with back problems and may be a preferred alternative to performing the exercise hanging.

Knee Raises 1

Knee Raises 2

Updated: April 11th, 2015