Lying Alternating Knee Raise (Iliopsoas)

The lying alternating knee raise is an isolation exercise which targets the Iliopsoas muscle. Now, if you’re unfamiliar with this muscle, it’s composed of the Psoas and Iliacus muscles with are connected in the abdomen as well as the thighs extending into the femur. So, the name is just a combination of these muscles.

But the Iliopsoas is also the strongest hip flexor muscle, which makes it a very functional muscle during heavy squatting and deadlifting type movements. So, it’s important to spend some time isolating this muscle with exercises similar to the lying alternative knee raise which can improve your overall performance.

In this Exercise

• Target Muscle Group: Iliopsoas
• Type: Strength
• Mechanics: Isolation
• Equipment: Floor Mat
• Difficulty: Beginner

Exercise Instructions

1. Lie on your back with legs straight out and place your arms by your sides.
2. Then lift both legs about six inches off the ground while keeping your knees slightly bent.
3. Now, slowly bring one knee of either leg toward your chest until your knee is directly above your hips.
4. Then straighten your leg so it’s straight out in the starting position.
5. Repeat with the other leg.
6. The alternate back and forth until you have completed the desired number of reps.

Variations & Tips

• You can perform this movement on a bench if you don’t want to lie on the floor.
• Keep knees bent to take the pressure off of your lower back.
• Always use a slow and controlled movement.
• Place your hands on the floor by your sides allows you to maintain balance and stabilization during the exercise.
• This exercise really targets the Iliopsoas muscles which are essential for performing lower body exercises effectively.

Watch: How to do the lying alternating knee raise