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Standing Knee Raise
A bodyweight marching movement that emphasizes hip flexion and core stability, used primarily for warm-ups, balance training, and improving hip mobility.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Glutes
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Abs
6/10Rectus Abdominis, Transverse Abdominis
Glutes
4/10Glute Medius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Use short rest periods for warm-up or conditioning.
How to Perform
Stand tall with feet shoulder-width apart and hands placed on your hips. Maintain a neutral spine and look straight ahead.
- Engage your core to stabilize your torso and hips.
- Raise one knee toward your chest until the thigh is parallel to the floor.
- Pause briefly at the top, focusing on balance and hip stability.
- Slowly lower the foot back to the starting position with control.
- Immediately repeat the movement with the opposite leg.
Coaching Tips
Form Cues
- Stand tall and proud.
- Keep hips level.
- Knee to chest height.
- Control the descent.
Breathing
Inhale as you prepare; exhale as you raise the knee, maintaining a tight core brace throughout the movement.
Tempo
2-1-1
Range of Motion
Raise the knee until the thigh reaches parallel to the floor or the maximum comfortable hip flexion without tilting the pelvis.
Safety
Safety Notes
- Stop if you feel sharp pain in the hip joint or lower back.
- Focus on controlled movement rather than height if balance is challenging.
Spotting
Not recommended; this is a bodyweight balance and mobility drill.
Common Mistakes
- Leaning back or rounding the spine.
- Allowing the hips to twist or hike.
- Rushing the movement without control.
When to Avoid
- Acute hip flexor strain.
- Severe balance disorders.
Flexibility Needed
- Basic hip flexion range of motion.
Build Up First
- Ability to stand unassisted.
Also known as
Marching In Place, High Knee March, Standing High Knee, Alternating Knee Lift
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