One Leg Knee Up

Muscles One Leg Knee Up Works

Main muscleStand tall and lift one knee toward your chest, then lower it and repeat on the other side. The main muscles are your hip flexors and abs. Your hip flexors lift your thigh, and your abs stabilize your pelvis and torso as the knee comes up.

Supporting musclesYour quads help control the lifted leg, your obliques keep your torso from swaying, and your glute medius stabilizes the hip of the standing leg.

How it should feelAs you lift your knee, you should feel your lower abs and the front of your hip tighten together. The standing leg should press into the floor, and your pelvis should stay level.

Signs you're offIf your lower back leans back or your torso swings, you are using momentum instead of your abs and hip flexors. If you balance only on your toes or your hip drops, your stabilizers are not doing enough.

Remember thisBrace your lower abs and slowly pull your knee toward your chest without leaning back.

Muscles used

• Hip flexorsmuscles at the front of the hip that lift the thigh
• Rectus abdoministhe front abs, commonly called the six-pack
• Quadsfront of the thighs from above the knees toward the hips
• Obliquesside abs running from the ribs toward the pelvis
• Glute mediusupper outer glute that helps stabilize the pelvis
• Gastrocnemiusbulky calf muscle running behind the knee down toward the heel

Setting Up for One Leg Knee Up

Setup orderClear the space in front → Check if the floor is not slippery

• Exercise space

  Set it like thisLeave space in front so you can lift one knee forward.

  How to checkYou just need enough space so that you don't bump into walls, equipment, or people when you lift your knees.

• Floor condition

  Set it like thisIf the floor is slippery, lay down a Mat or prepare on a flat, non-slip surface.

  How to checkMake sure the place where you step is not wet or slippery.

Watch out forIt often starts in places where the space in front to lift the knee is narrow or the floor is slippery.

Stance for One Leg Knee Up

Foot widthStand on one foot, and get ready to lift the opposite knee.

Where your weight goesPress the whole sole of the standing foot into the floor.

Upper body positionPosition your body so your center of mass is over the standing foot.

Why it mattersIf your standing foot is unstable, your body may sway as you lift your knee.

How to Grip for One Leg Knee Up

Grip typeLightly place both hands on a wall, chair, or support that is easy to reach.

Grip widthIf using both hands, place them at the same height on the left and right sides.

How hard to gripPlace your whole palms on the support, and do not let your wrists bend.

The Key Point for One Leg Knee Up

Balance on one foot, and slowly raise the opposite knee toward your chest.

Think of it like thisThe feeling of lifting your knees toward your chest

Before the fixYou shake your body, raise your knees, or arch your back.

After the fixStrength is applied to the lower abdomen and the front of the hips, and the torso becomes stable.