Knee Raises

This exercise can be performed either seated or standing, and is good for both your quadriceps muscles, and also those of your hip flexors, the muscles that connect from your spine and pelvis onto the top of your thighbone.
 
Standing or sitting upright with your back straight, smoothly raise one leg up so that your thigh is parallel to the floor, holding for 5 – 8 seconds prior to returning back to the ground and repeating, ideally on the same side (harder) or alternating your legs.
 
For those that perform this exercise in a seated position, you may decide to make the exercise harder by aiming to lift with a straight leg.
 
For those that are standing, you may decide to increase the exercise by lifting one leg so that the thigh is parallel whilst simultaneously bending the other leg, keeping your back straight throughout, with your arms out by your sides for balance.



Stretch and Warm Up before you commence any exercise and aim to finish with some good stretching to let your body and mind recover.

Look in the Home Workout area for a great sample workout, if any of these exercises are too hard, then adjust them to your own needs.

Remember to record how many repetitions and sets you can perform, so that you will so how your getting fitter and stronger in all areas. Download your free PDF Record Sheet

Why not join our Members Area so you can have access to thousands of different exercises, workout plans and much more.