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Knee raises while lying down
The lying leg raise is a fundamental fitness exercise aimed at strengthening the rectus abdominis muscles. It is a variation of leg raises that can also be performed using a machine. In the English-speaking world, it is referred to as the Lying Leg Raise.
The supine knee lift is an alternative fitness exercise that should not be confused with the lying leg raise due to its different execution.
Beginners often prefer the lying leg raise to activate the target muscles. To effectively incorporate the lying leg raise into your fitness program, you will find information on target muscles, execution, and alternatives in the following post.
Muscles targeted during the lying leg raise The fitness exercise lying leg raise focuses on training the rectus abdominis muscles. Additionally, it mainly engages the pyramidalis muscle, with support from the obliquus abdominis muscle.
Execution of the lying leg raise The execution of the lying leg raise is relatively simple. However, there are some things to consider. If you perform the exercise too extensively, it may resemble hip raises or reverse crunches. In the following section, you will find all the essential information regarding body position and execution during the lying leg raise.
Body position
Start in a supine position with your legs almost fully extended in front of you. Place your head on the ground, and your hands should be on both sides of your body for stability during the movement. Lift your legs slightly off the ground and engage your abdominal muscles. The lower back should always remain on the ground to initiate the lying leg raise.
Movement execution
Initiate the exercise by pulling your knees toward your chest. Maintain a moderate pace and control the execution of the movement. The thighs should point vertically upward, while the shins are slightly tilted downward. Lift your buttocks slightly while exhaling. Return to the starting position while inhaling, ensuring that you do not fully lower your legs. They should remain in the air to maintain tension in the abdominal muscles.
Stressed muscles and common mistakes
Floor knee raises are a fitness exercise particularly suitable for beginners. Nevertheless, there are several mistakes that can compromise the effectiveness of the exercise. Here are some tips on how to avoid the most common errors.
✅ Lower back arch: Ensure that the lower back remains flat on the floor during floor knee raises. By engaging the abdominal muscles, you should prevent an arch in the lower back.
✅ Swinging movement: The movement in this abdominal exercise should be controlled and at a moderate pace. Excessive knee swinging diminishes the effectiveness of the workout.
✅ Tense or tilted head: Maintain a neutral position of the head throughout the entire execution. Avoid holding the head tilted or overly tensed.
✅ Lack of abdominal tension: Tension in the abdominal muscles is crucial for the successful execution of floor knee raises. Simultaneously, it relieves the lower back.
Alternatives and similar exercises to the lying knee raise
Lying knee raises are an excellent method to strengthen the rectus abdominis muscles. If you want to add more diversity to your abdominal training, here are various alternatives.
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