Knee Leg Lifts
Expert Advice
Ensure your movements are controlled and deliberate to maximize muscle engagement and avoid momentum taking over.
How-to-do Steps
- Stand upright with your feet shoulder-width apart.
- Lift one knee towards your chest while keeping your upper body straight.
- Lower the leg back down in a controlled manner.
- Repeat with the other leg.
- Continue alternating legs for the desired number of repetitions.
Track Knee Leg Lifts in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Knee Leg Lifts primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Chest14%
Shoulders15%
Abs15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Knee Leg Lifts work?
Knee Leg Lifts primarily targets the Quads, Hamstrings, Calves, Glutes, Chest, Shoulders, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Knee Leg Lifts?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Knee Leg Lifts suitable for beginners?
Knee Leg Lifts is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
