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Cross Leg Knee Up Exercise

Cross leg knee ups is an exercise that will help strengthen your abdominal region in addition to helping to improve your overall cardiovascular conditioning. It is a low impact movement that is super easy on your joints but very effective at helping to develop your core region. The key to this exercise is to keep your core engaged throughout the entire movement and when you pull towards your knee “crunch” your body downward and squeeze your abs.   

Try to imagine you are pulling a rope across your body and bringing your knee up to touch the rope. This is the best way to describe the cross leg knee up.

Starting position

Reach to your right with both hands

Downward pulling motion while lifting your knee

Position for the cross leg knee up exercise

Stand straight with your head level and eyes forward. Slightly bend your knees and retract your shoulder blades back and down.  

How to perform the cross leg knee up exercise

With both hands, reach upwards to your right as if to grab a rope that is to the right of your head. With a downward “pulling” motion, pull both hands downward across your body and bring your left knee upwards to touch your hands. Repeat this motion for the prescribed set of repetitions. Once complete, repeat this movement for the left side of your body.


Breathe in as you reach upwards and breathe out as you bring your hands down.

Important notes for the cross leg knee up exercise

·         Try and imagine you are pulling a rope downwards across your body

·         Keep your core engaged at all times and crunch downwards as you pull your hands across your body

·         Try not to look down or up as this will cause you to lose balance.

Video for the cross leg knee up exercise

Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.

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