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How To Do The Bent Knee Leg Raise For The Abs

The bent knee leg raise is a great ab exercise for beginners. Although it is a relatively simple exercise to perform it is highly effective for strengthening the core muscles. The bent knee leg raise targets the mid and lower portion of the abdominal muscle region while helping to strengthen the hips and quadriceps (front of the thighs). You can perform the knee raise anywhere and it doesn’t require any special equipment although I do recommend using a foam mat for lie on.

Starting position for the bent knee leg raise

Midway position for the bent knee leg raise

Positions for the bent knee leg raise exercise

Lie on the floor with your back to the ground and knees bent. Place your arms at your sides (or on your hips) and keep your head level. Retract your shoulders back and puff your chest outwards (to properly position your torso).


Using your abdominal muscles, raise both legs upwards while keeping your knees bent at 90 degrees. Pause for a second or two once your knees are roughly 90 degrees and slowly lower your feet back to the ground. Repeat the movement for your prescribed amount of repetitions.


Breathe in as you lift your legs and breathe out as you lower them.

Important notes for the bent knee leg raise exercise

·         Keep your shoulders square to the ground

·         Don’t swing your legs too far towards your chest and keep the movement nice and slow

·         Allow your legs to return to the start position and pause slightly before doing another repetition.

Video for the how to do the bent knee leg raise exercise for the abs

Related Exercises:

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Dumbbell knee raise exercise

Bicycle crunches

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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