Knee raise exercises are typically used to focus on the abdominal region. Your hip flexors will also be worked, as will your quadriceps to a lesser extent. Different body positions used for knee raise exercises will stress muscles from different angles. Perform knee raises slowly and stop at any sign of low back discomfort.
Rotating Hanging Knee Raise
Hanging knee raises with rotation will work the muscles at the front of your midsection, and your obliques along the sides. Hang on a standard chin-up bar with a palm-down grip and your arms straight. Raise your knees up to your chest and lower them slowly. Modify it to hit the obliques by rotating your body during the raising portion of the movement, so your knees point to the side when they reach your chest.
Seated or Standing Straight Leg
To target the quadriceps and hip flexors, sit comfortably in a chair, or stand with knees slightly bent. Raise one knee up slowly until your thigh is parallel to the floor. Hold your leg there for 5 to 8 seconds, then return it to the floor. You can perform the exercise with a straight leg if you need more of a challenge.
Elbow to Knee
Raising your knees to your elbows can be performed either standing or lying on your back. From standing, clasp your hands behind your head, or just behind your ears. Bring your left knee up, while at the same time bringing your right elbow down to meet it. Return, then raise your right knee to left elbow. Keep alternating until you fatigue. On your back, perform the same movements, but as you straighten each leg after the knee raise, try to keep it a few inches off the floor.
Bent Knee Raise
A bent knee raise usually requires a bit of a rocking motion after you get going. While on your back, place your arms on the floor at your sides with your palms down. Bend your knees, then gently pulse them up toward your chest, lifting your tailbone off the floor slightly with each repetition.
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