Step by step instructions, muscle activation and variants for the Overhead Knee Raise.
The Overhead Knee Raise is a standing bodyweight drill where you drive each knee up toward your chest while keeping both arms extended overhead. The combination of arm position and high knee drive demands core bracing, hip flexor strength, and coordination, making it an effective warm-up and conditioning movement.
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The Overhead Knee Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.