The seated knee raise is an excellent exercise for improving hip function as it targets the Iliopsoas (Anterior or inner hip muscles). The Iliopsoas is the strongest hip flexor and is vital for daily activities like walking, jumping and running.
So, the Iliopsis is pretty much involved in any movements which require postural change and lower body functions. The seated knee raise is perfect for targeting these muscles for strengthening and muscle building purposes. So, learning how to perform this exercise properly will benefit you greatly and the great thing is you only need little to no equipment to get good results.
In this Exercise
- Target Muscle Group: Iliopsoas, rectus abdominus
- Type: Strength
- Mechanics: Isolation
- Equipment: Bench
- Difficulty: Intermediate
Exercise Instructions
- Sit on the edge of a bench with legs extended in front of you slightly off the ground.
- Grip bench so your body remains in place during the movement.
- Exhale and bring your knees toward your chest while you move your upper body forward at the same time to meet your knees and keep your core tight.
- Inhale and return to the starting position with your feet off the ground.
- Repeat
Variations & Tips
- You can also perform exercises on a bench or on the floor off the ground.
- The knee raise works both the rectus abdominus and hip flexor muscles.
Watch: How to do a Seated knee raise
Interested in measuring your progress? Check out our strength standards for Russian Twist, Cable Crunch, Roman Chair Side Bend, and more exercises.
