How to Do Flat Knee Raise

Flat Knee Raise is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Flat Knee Raise

  1. 01Lie flat on your back on a mat with arms at your sides and palms facing down for stability.
  2. 02Bend the knees to 90 degrees and lift the feet off the floor until the thighs are vertical.
  3. 03Contract the abdominals to pull the knees toward the chest, slightly lifting the tailbone off the mat.
  4. 04Lower the feet back toward the floor while maintaining the 90 degree bend in the knees.
  5. 05Stop the movement just before the feet touch the floor to maintain constant tension on the rectus abdominis.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Flat Knee Raise

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press the small of the back into the floor throughout the rep to prevent the pelvis from tilting forward.

Same coaching engine used inside the A90 app

05 / FAQ

Flat Knee Raise questions

What muscles does Flat Knee Raise work?

Flat Knee Raise is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Flat Knee Raise correctly?

Lie flat on your back on a mat with arms at your sides and palms facing down for stability. Bend the knees to 90 degrees and lift the feet off the floor until the thighs are vertical. Contract the abdominals to pull the knees toward the chest, slightly lifting the tailbone off the mat. Lower the feet back toward the floor while maintaining the 90 degree bend in the knees. Stop the movement just before the feet touch the floor to maintain constant tension on the rectus abdominis.

What is the A90 coach tip for Flat Knee Raise?

Press the small of the back into the floor throughout the rep to prevent the pelvis from tilting forward.

Is Flat Knee Raise suitable for beginners?

Flat Knee Raise is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Flat Knee Raise?

No. Flat Knee Raise is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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