Standing Knee Raise

Hip Flexors, QuadsBodyweight

Standing knee lifts are a unilateral bodyweight exercise targeting your hip flexors and quads. They improve joint mobility and balance without any equipment.

How to do it

1Stand tall with your feet hip-width apart and your hands on your hips or extended for balance.

2Shift your weight onto one leg, keeping a soft bend in the knee for stability.

3Exhale and smoothly drive the opposite knee up to hip level or slightly higher.

4Pause for a second at the top while maintaining your balance and tall posture.

5Inhale as you lower your leg back down, then repeat on the other side.

Common mistakes

Slouching or leaning your torso back as you lift your knee.

Swinging your leg dynamically instead of driving up under control using your hip muscles.

Letting your standing knee cave inward, compromising stability.

Breathing

Exhale as you lift your knee, and inhale as you lower your foot back to the floor.

Make it harder or easier

Hold onto a wall or chair if you struggle with balance; to make it harder, pause for 2–3 seconds at the top.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.