The Knee Raise

How to do the exercise

Knee Raises are an effective calisthenics exercise to strengthen your core, especially the lower abdominal muscles. Performed on dip bars or parallel bars, this movement challenges your body control while improving core stability and hip flexor strength. Here’s how to perform Knee Raises with proper technique:

1. Starting Position

Begin in the top dip position on parallel bars or dip bars. Your arms should be fully extended, shoulders pushed down (depressed), and your chest upright. Keep your body stable and engage your core to prevent unnecessary swinging.

2. Initiate the Movement

From the stable dip position, start raising your knees toward your chest. Focus on initiating the movement with your lower abdominal muscles rather than simply swinging your legs upward. Keep your upper body steady and shoulders active.

3. Lift Your Knees to the Chest

Pull your knees as high as possible toward your chest while maintaining control. Squeeze your abs at the top of the movement and avoid leaning excessively backward. Your core should stay tight throughout the entire range of motion.

4. Lower and Repeat

Slowly lower your legs back down until they are fully extended. Stay controlled during the descent and avoid swinging. Repeat the movement for the desired number of repetitions while maintaining tension in your core.

Recommended Equipment for Knee Raises

Dip Bars – For optimal wrist alignment and a greater range of motion during dips.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

Knee Raises are a fundamental core exercise in calisthenics that helps build strength, control, and stability in your abdominal muscles:

• Strengthens the lower abdominal muscles

• Improves core stability and body control

• Builds grip and shoulder stability while supporting body weight

• Great progression toward advanced core exercises like L-sits and Toes-to-Bar

By regularly including Knee Raises in your training, you can develop a stronger core and better control for many advanced calisthenics movements.

Main muscles used

Knee Raises primarily target:

• Lower abdominal muscles

• Hip flexors

• Core stabilizers

• Shoulders and triceps for stabilization in the dip position

This exercise helps develop a strong core foundation that supports many calisthenics skills and compound movements.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Although Knee Raises look simple, small technical mistakes can reduce effectiveness or cause unnecessary strain. Watch out for these common errors:

• Swinging the legs: Perform the movement slowly and controlled to properly engage the abs.

• Using momentum instead of the core: Focus on initiating the movement with your lower abs.

• Relaxed shoulders: Keep your shoulders depressed and stable throughout the exercise.

• Not lowering the legs fully: Extend your legs completely on the way down for a full range of motion.

Focus on controlled repetitions and strong core engagement to get the most out of this effective abdominal exercise.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!