Copenhagen: Knee-supported raises

Category: Strength

Level: 1

4-8 reps each side

Carla van den Berg

  • Set up similar to a side plank: Straight line from head to ankles, with elbow directly under shoulders
  • Supporting partner sets up close to the knees. There are two options for set-up:
    • In a half kneeling position; front knee acts as a bench
    • In a squat position; hands reaching down to hold the partner's leg
  • Partner supports the thigh, just above the knee
    • If partner is supporting from a squat position, use a mixed grip (one overhand, one underhand) with one hand placed above the knee and one hand placed below the knee
  • Raise the foot of the lower leg up to meet the foot of the upper leg in a controlled movement, then lower back towards the ground. 
  • Keep hips off the ground throughout the exercise
  • Lifting lower leg too quickly
    • Cue "Slow, controlled"
    • Reduce number of reps if needed
  • Hips too low ('sagging')
    • Cue "Raise hips slightly towards the sky"
  • Hips rotating inwards
    • Cue "Square, open hips"
  • Upper shoulder rotating inwards
    • Cue "Proud chest"
    • Cue "Reach hand up towards sky"
    • Cue "Pinch shoulders back towards spine"
  • Head hanging down
    • Cue "Long, strong neck"
  • Strengthens adductors (groin muscles)
  • Prevents adductor muscle strains
  • Activates obliques (lateral trunk muscles)
  • Trunk stability
  • Activates shoulder muscles