Step by step instructions, muscle activation and variants for the Standing Alternate Knee Raise.
A standing bodyweight exercise that alternately drives each knee up toward the chest, building core and hip flexor strength while improving balance and coordination. It can be performed at a slow, controlled pace or used as a dynamic warm-up.
The Standing Alternate 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.
