Exercise guide
Overhead Knee Raise
- Beginner
- Compound
- Rep-based
- Waist
A standing core movement that targets the abdominals and hip flexors while requiring isometric shoulder stability. It is an effective way to build functional core strength, balance, and coordination without equipment.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your weight evenly distributed.
- Extend both arms directly overhead, palms facing each other, and lock your elbows.
- Engage your core by drawing your navel toward your spine and keeping your chest lifted.
How to do it
- Exhale as you lift one knee toward your chest as high as possible while maintaining a perfectly upright torso.
- Keep your arms reaching toward the ceiling throughout the movement to engage the deltoids and upper back.
- Inhale as you lower your foot back to the floor with control, avoiding any slamming.
- Repeat the movement on the opposite leg, alternating sides for each repetition.
Form checklist
- Keep your torso vertical; do not lean backward as the knee rises.
- Maintain straight arms overhead and avoid letting them drop forward.
- Squeeze the glute of the standing leg to maintain balance and stability.
- Drive the knee up using your lower abdominals rather than just your hip flexors.
Pro tips
- Focus on a 'mini-crunch' at the top of the movement by slightly tilting your pelvis toward your ribs to maximize abdominal recruitment.
- Keep your shoulders depressed (away from your ears) even while reaching up to prevent neck strain.
Make it harder
- Slow down the eccentric phase, taking 3 seconds to lower the leg back to the floor.
- Hold the knee at the peak of the movement for 2 seconds to increase isometric time under tension for the core.
Frequently asked
- What muscles does the overhead knee raise work?
- The overhead knee raise primarily targets the abs, deltoids, and obliques, and also works the hip flexors as secondary muscles.
- What equipment do you need for the overhead knee raise?
- The overhead knee raise requires no equipment — just your body weight.
- Is the overhead knee raise good for beginners?
- Yes. The overhead knee raise is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
- Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques