Seated Knee Raise Video

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

Seated Knee Raise Description

Step 1. Sit on the edge of a bench or chair, holding onto the side or back for support. Your legs should be extended, heels off the floor, and upper body upright.

Step 2. Use your lower abdominals to draw your knees towards your chest. Keep your upper body stationary during the movement.

Step 3. Then, lower your legs back down in a controlled motion. Let your heels lightly brush the floor. Then, repeat the movement.


The seated knee raise is a variation on hanging knee raises. It works the lower abs. It also may be an easier exercise to perform for those with back problems and those who are new to core exercises. This exercise removes the need for constant core stabilization. This does not mean that the stabilizing muscles are not being used. By performing the exercise seated, the user is more stabilized and can focus on the lower abs more. This is a safe exercise for those with low back pain to perform. However, it is important to not bring the legs up too far. This may cause a round in the low back, leading to discomfort.

Seated Knee Raise 1

Seated Knee Raise 2

Updated: April 11th, 2015