Legs · Bodyweight
Standing Alternate Knee Raise
How to do the standing alternate knee raise, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall and drive one knee up toward your chest, then lower it and raise the other knee. Alternate at a steady pace while keeping your chest up and core engaged. Continue for the set duration.
- 1Hip flexors pulling each knee up high
- 2Lower core working to lift the knee
- 3Tall, balanced posture between reps
Common mistakes
- Rounding the back to meet the knee
- Leaning back as the knee comes up
- Letting the standing leg wobble
Muscles worked
The standing alternate knee raise mainly works the hip flexors, with the lower abs, quads, glutes, and calves assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the standing 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 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.