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Last updated March 2, 2026
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abs
Leg Raise - Bent Knee
Lie on your back and raise your bent knees toward your chest to target your lower abs.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abship flexors
Secondary
deep abs / coreside abs / obliques
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat.
- Place your arms at your sides with palms facing down for stability.
- Bend your knees to approximately 90 degrees and lift your feet just off the floor.
- Step 2Execution
- Contract your lower abs to draw your knees toward your chest.
- Raise your knees until your thighs are roughly vertical.
- Keep the movement controlled—avoid using momentum.
- Step 3Return
- Slowly lower your legs back until your feet are just above the floor.
- Maintain tension in your abs throughout; do not rest your feet on the ground between reps.
- Avoid arching your lower back off the mat.