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Last updated March 2, 2026
Abs
Lying Knee Raise
Lie flat on your back. Bring your knees toward your chest by curling your hips off the floor. Lower slowly. Focus on using your abs, not momentum.
Quick facts
- Level
- Beginner
- 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 with your legs extended.
- Place your hands at your sides with palms down, or under your lower back for support.
- Press your lower back firmly into the floor to engage your core.
- Step 2Execution
- Bend your knees and draw them toward your chest in a controlled motion.
- Focus on contracting your lower abs to initiate the movement.
- Curl your hips slightly off the floor to maximize lower ab engagement.
- Pause briefly at the top of the movement with knees close to your chest.
- Step 3Return
- Slowly lower your legs back to the starting position.
- Do not let your feet slam down — maintain control throughout.
- Keep tension in your abs as you extend your legs.
- Step 4Finish
- Complete the desired number of repetitions.
- Keep your lower back pressed into the floor throughout the movement.
- Avoid using momentum or swinging your legs.
Alternatives & variations
Explore similar movements targeting the same muscles.
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