Legs · Bodyweight
Alternate Knee Raise Side Reach
How to do the alternate knee raise side reach, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand with your feet hip-width apart. Raise one knee toward your chest while reaching the same-side arm up and out to the side. Lower and alternate, keeping your torso tall and your core engaged throughout.
- 1Hip flexors lifting each knee high
- 2Obliques and side body lengthening on the reach
- 3Balance held on the standing leg
Common mistakes
- Do not hunch forward as the knee comes up
- Avoid bouncing through the bottom of each rep
- Do not let the standing knee cave inward
Muscles worked
The alternate knee raise side reach mainly works the hip flexors and lower abs, with the obliques, upper abs, quads, glutes, front delts, and side delts assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Upper AbsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- Side DeltsSupport
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- HamstringsMinor
- CalvesMinor
- Rear DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the alternate knee raise side reach 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.