Knee lift exercises can tone and strengthen your hips, thighs, hamstrings and glutes. Over time, performing knee lift style exercises will increase your leg strength and flexibility. Likewise, you can improve the tone and appearance of your legs for all of your summer wear. Start out slowly with knee lifts and consult your doctor if you experience pain.
Criss Cross Marching
One type of knee lift you can perform involves standing with your arms crossed behind your head. Lift your right knee and pivot your torso at the hips so your left elbow touches your right knee. Then switch legs and bring your left knee and make your right elbow touch it. This will increase your thigh strength and improve hip and side flexibility.
Rolling Knee Lift
Another type of knee lift you can perform requires that you lie down. This exercise will tone your hamstrings, glutes, thighs and abdominal muscles. Put both your hands at your sides and bend your knees up toward your chest. Then, push them farther toward your chest in a pulse, like you're doing very rapid and tiny reverse crunches.
Knee Hold
The knee hold is really just a standard knee lift slowed way down. To perform it, you begin standing with your legs slightly spread apart. Then, you lift your right knee up. Hold it in place for several seconds. The focus here is to maintain your balance and really work your thigh muscles. After you lower the right leg back down, switch to your left leg.
Hanging Knee Lifts
The hanging knee lift is a standard exercise but can be challenging for those new to it. To begin, place both hands on a pull up bar with your palms facing away from you. Your feet should be off the ground. Then, lift your knees up as high as you can. Hold for a few seconds before returning to the starting position. This exercise will tone your arms, thighs and abdominal muscles.
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