How to Perform Knee Ups and Strengthen Your Core

Knee-ups, though often thought of as a leg exercise, actually provide an excellent workout for your hips, abs, and core! Whether you're sitting or standing, these easy-to-do exercises require no special equipment. Stand a couple of feet away from a chair, use it for balance, and lift one knee until it’s parallel to the floor. Hold the position for 1-2 seconds before switching legs. For an added challenge that engages your upper body, try hanging knee-ups using a pull-up bar or gymnastics rings.

1. Stand tall with your feet hip-width apart, gripping a chair for support.
2. Activate your core muscles and raise one knee until it’s parallel with the floor.
3. Hold the position for 1-2 seconds, then lower your leg back to the starting position.
4. Switch to the other leg and repeat, aiming for 1-2 sets of 10-15 repetitions.

For more FAQs about knee-ups, visit the Frequently Asked Questions section.

Stand tall with your feet hip-width apart. Position yourself comfortably with your back straight, shoulders relaxed, and body aligned. Keep your feet slightly apart and your knees directly under your hips.

• If balancing is challenging, consider standing next to a chair or countertop for stability and using your hand for support.

Engage your core muscles. Gently tighten the muscles in your abdomen, sides, and lower back. Activating these muscles will help strengthen your core.

• To locate your core, imagine creating a firm band of muscle around your lower body. Alternatively, try drawing your belly button toward your spine.
• This movement also strengthens your hips.

Lift one knee until your thigh is parallel to the floor. Take a deep breath, then exhale as you raise one knee. Bring your leg up until the back of your thigh is level with the ground.

• Maintain an upright posture as you lift your leg.

Pause for 1-2 seconds before lowering your leg back down. Hold the position briefly, then gradually lower your foot back to the floor while exhaling.

Switch to the opposite leg and repeat the process. After completing a knee raise on one leg, perform the same motion with the other leg. Alternatively, you can do multiple raises on one side before switching to the other.

• Perform 1-2 sets of 10-15 repetitions, either alternating legs or completing one leg at a time before switching.
• To increase difficulty, consider adding more reps or using ankle weights.

Grip a pull-up bar or gymnastics rings with an overhand hold. Known as hanging knee raises, this exercise requires you to stand beneath a bar or set of rings with a tall, straight posture. Reach up with your palms facing forward, gripping the bar or rings from behind.

• Your hands should be roughly shoulder-width apart.
• At the start, your arms should be fully extended, and your feet should hover slightly off the ground.
• This movement is similar to the vertical knee raise, or the 'Captain’s Chair' exercise. For a vertical knee raise, you would rest your forearms on parallel bars, as if they were armrests.

Lift your knees toward your chest. Tighten your core and engage your abs to help raise your legs. Aim to bring your knees as close to your chest as possible, and try to touch your chest with the tops of your thighs.

• Keep your body as stable as possible, and focus on making the leg movements slow and smooth. Avoid swinging or twisting your torso.
• If it’s difficult to raise your knees high enough to touch your chest, try lifting them until your thighs are parallel to the floor.

Lower your legs in a controlled, deliberate manner. After reaching the top of the knee raise, gently return your legs to the starting position. Avoid letting your legs fall quickly and refrain from jerky movements.

• Slow, controlled movements will maximize the effectiveness of the exercise.

Set a goal of 3 sets of 10 repetitions. This exercise requires considerable strength, so don't worry if you can't complete a high number of reps right away. Starting with 3 sets of 10 reps is a good benchmark for strength exercises. If you're not there yet, try beginning with 2 sets of 5 reps.

• This move targets your lower abs but also strengthens your hips, arms, shoulders, and upper back.
• Make it more challenging by wearing a weighted workout belt (5–10 lbs or 2.3–4.5 kg) during your knee-ups or pull-ups.
• Reader Poll: We surveyed 345 Mytour readers, and 53% of them voted weighted pull-ups as the best exercise for building arm strength. [Take Poll]

Sit on the edge of a chair or bench. Choose a chair or workout bench and sit upright with your back straight. Position your feet flat on the ground in front of you.

• If you're using a chair with a backrest, sit toward the front to allow for some backward tilt.

Lean back slightly and grab the sides of the chair. Gently recline on your sit bones until your torso is at a 45° angle. Hold the sides of the chair for stability to avoid falling backward.

• If you're on a bench, you can stabilize yourself by reaching behind and placing your hands on the bench.

Raise both knees toward your chest. Engage your core and carefully bring your knees up toward your chest, ensuring your back remains straight and only your lower body moves.

• Keep your abdominal muscles activated as you lift your legs. Avoid letting your upper body rock back as your knees come up.

Slowly lower your legs back to the starting position. Once you've raised your legs as high as you comfortably can, gently lower them back down toward the floor. Ideally, your feet should hover just above the ground before you begin lifting again.

• Your abs will get a better workout if you keep your feet off the floor between lifts. However, it's fine to let your feet touch the floor if holding them up becomes too difficult.

Repeat the movement 10-15 times. Continue raising and lowering your knees, aiming for 10-15 reps. If you'd like, take a short rest, then complete another set. Over time, you’ll be able to complete more repetitions.

• This exercise is effective for toning your abs, particularly if you maintain a tight core throughout. It also strengthens your lower back, hips, and glutes.

What are the benefits of standing knee lifts?

Standing knee lifts boost your heart rate, burn calories, and engage both your core and leg muscles. This exercise helps improve balance and agility, setting you up for more advanced movements.

Do knee lifts help with thigh or belly fat loss?

Unfortunately, spot-reducing fat in a specific area isn't possible. However, knee lifts (along with other exercises) can assist in reducing overall body fat while preserving muscle mass.

How many hanging knee lifts should I do?

For beginners, try 4 sets of 6-8 reps, three times a week. Intermediate athletes can aim for 4 sets of 9-19 reps, while advanced athletes should go for 4 sets of 20 or more reps, also three times a week.

• Exercises like hanging knee-ups or the similar “Captain’s Chair” move are excellent for targeting the rectus abdominis (the 6-pack muscles) and strengthening your hip flexors.
• Knee-ups engage the core muscles responsible for spinal flexion, the actions that help you perform everyday activities such as sitting up from a lying position or bending over to pick something up. Strengthening these muscles contributes to spinal stability and can alleviate lower back discomfort.

• If you have any knee or back injuries, consult with your doctor before attempting these exercises. It’s wise to seek medical advice before beginning any new exercise routine, especially if you have underlying health issues.