Lying Bent Knee Raise and Extend (female)

Lying Bent Knee Raise and Extend demonstration gif

Instructions:

  • 1Lie flat on your back with your hands by your sides.
  • 2Bend your knees and raise them towards your chest.
  • 3Once they reach chest-height, extend your legs outwards without touching the ground.
  • 4Pull them back to your chest and then lower them to the original position.
  • 5Repeat the process.

Tips:

  • Keep your lower back pressed against the floor to engage your abs throughout.
  • Ensure your movements are slow and controlled for better effect.
  • Avoid rocking your body to reduce using momentum instead of your muscles.
  • Keep your head and shoulders relaxed on the ground to avoid strain.

Lying Bent Knee Raise and Extend Muscles Worked

Arms

Back

Core

Legs