Legs · Shoulder and posture care
Seated Knee Raise
The Seated Knee Raise mainly trains your quads. Also working: abs.
Bodyweight
Stable
How to do it
- Sit tall at the front edge of the seat, feet hip-width apart
- Keep your back straight: don’t lean back
- Raise one knee as high as you can without rounding your back
- Hold for two seconds, set it down slowly: then switch sides
Coach’s tip
Strengthens the hip flexors: the muscles that lift the leg when you walk and climb stairs. If you sit a lot, they’re often both tight and weak. When it gets easy: do it standing with the cuff on the cable.
Setup
Grip
Hands on the seat beside your hips
Load
Bodyweight
You need
one of: Stool or box
Stability
A bench, the floor or the frame takes the counterforce, or the cable pulls straight up or down. Good for heavy sets.
Alternatives
Other exercises for the same movement (shoulder and posture care). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Seated Knee Raise work?
Mainly the quads. The abs help.
What can I do instead of the Seated Knee Raise?
For the same movement: Cable External Rotation, Posture Row with Chin Tuck and Wall Slide. In DCFT you swap with one tap.
DCFT
The Seated Knee Raise in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.