Core · Bodyweight
45 Degrees Lean Back Alternate Knee Raise
How to do the 45 degrees lean back alternate knee raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the floor and lean your torso back to about 45 degrees, hands behind you or out front for balance. Brace your abs and drive one knee in toward your chest, then switch legs in a controlled alternating rhythm while keeping your back fixed at that angle.
- 1Constant tension through your lower abs as you hold the lean-back angle
- 2Each knee driving in under control, not swinging
- 3Your spine staying long, leaning from the hips not collapsing
Common mistakes
- Don't let your torso pop upright between reps; hold the 45 degree angle
- Avoid yanking the knee with your hip flexors and losing ab tension
- Don't round your lower back or hunch your shoulders
Muscles worked
The 45 degrees lean back alternate knee raise mainly works the lower abs, with the upper abs, hip flexors, and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesSupport
- QuadsMinor
Kovo programs the 45 degrees lean back alternate knee raise for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.