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Knee raises are a core exercise where you lift your knees toward your chest, either hanging from a bar or supported on your forearms, to work the abdominals and hip flexors. The lower rectus abdominis does much of the work, with the hip flexors driving the knee lift and the obliques and deep core stabilizing. Start with your body upright and legs hanging, then raise your knees up by curling your pelvis slightly rather than just swinging your legs. Keep the movement controlled and avoid using momentum to swing your body. Lower your legs slowly under tension. If hanging is too demanding, use a captain's chair or perform them lying on your back. Keep your shoulders engaged and your core braced throughout. Knee raises build lower-ab strength and control that support better posture and carry over to more advanced core movements.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.