Lying alternating knee raise

Exercise details

  • Target muscle: Iliopsoas
  • Synergists: Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis
  • Mechanics: Isolation
  • Force: Pull

Starting position

  1. Lie supine (on your back).
  2. Place your hands either behind your head, by your sides, or under your buttocks to raise and support your pelvis.
  3. Slightly raise both legs off the floor.
  4. Press your lower back flat against the floor so that it is supported.


  1. Raise one knee toward your chest.
  2. Lower the same leg to the starting position.
  3. As that leg is being lowered, raise your other knee toward your chest.
  4. Lower the same leg to the starting position.
  5. Keep alternating these leg movements, raising one knee as the opposite leg is being lowered.
  6. Breathe naturally.

Comments and tips

  • Keep your legs off the floor and your lower back pressed against the floor.
  • Keep the movement steady and controlled.
  • Your rectus abdominis and obliques only act as stabilizers because you do not flex your abdomen.
  • Make the lying alternating knee raise easier by allowing your heels to touch the floor.
  • Make it more difficult by performing it on an inclined board, on a captain’s chair, or while hanging from a bar. You can also just keep your knees straight.

Lying alternating knee raise video

Sources, Lying Simultaneous Alternating Leg Raise

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