Aside from being one of the coolest exercises we could do, front lever raises are challenging and incredibly beneficial. Unlike the more popular front lever hold, raises require you to lift your body into a horizontal position several times. You need tremendous strength and whole-body stability to perform even one repetition.

The most notable benefit of the exercise is that it challenges you well and trains every major muscle group in your body. Another advantage of the activity is that you don’t need anything besides a sturdy bar to support your body.

There are several levels to progressing into the front lever raise, which we’ll review in one of the following points. We recommend practicing the exercise early in your training, regardless of your ability.

How to do a Front Lever Raise 

1. Reach up and grab a bar with an even, overhand grip. Your hands should be shoulder-width apart and elbows extended.
2. Extend your knees by flexing your quadriceps and bring your feet together.
3. Maintain a neutral spine by flexing your midsection muscles. Avoid arching your lower back during any part of the front level raise.
4. Flex your entire upper body and take a breath.
5. With your body rigid, initiate the front lever raise by leaning back as you engage your lats and midsection. 
6. Raise your entire body in a horizontal position by engaging your back, shoulders, and midsection musculature.
7. Lift your body until you reach a horizontal position, hold for a moment, and descend to the starting position, exhaling near the bottom.
8. Take another breath and repeat.

What muscles does the front lever raise activate?

Front lever raises are a dynamic, full-body activity that trains a range of large and small muscles in the body. One of the primary muscles that work during the movement is the latissimus dorsi, which covers a significant percentage of the upper and middle back (1). The muscle group provides torso support and creates the necessary force to extend our shoulders and elevate ourselves into a horizontal position.

The triceps muscle group works in combination with the latissimus dorsi to provide shoulder stability, keep our arms straight, and contribute to shoulder extension (2). Above the triceps lie our deltoids, providing shoulder stability and further contributing to extension.

Our core musculature (rectus and transverse abdominis, obliques, glutes, and erector spinae) is heavily involved in the front lever raise. Like the lats, these muscles offer torso support, allowing us to transfer force into the bar and perform the exercise more effectively. The five hip flexors (iliacus, iliocapsularis, sartorius, rectus femoris, and psoas) play a similar role by flexing isometrically to keep us stable and straight as an arrow.

Aside from the upper body, our quadriceps also contribute to the front lever raise. Тhe quadriceps flex isometrically to keep our knees extended and lower body stable (3).

Progression into a Front Lever Raise

Begin your progression by mastering inverted rows, pull-ups, hanging knee raises, and hollow holds. Performing these movements will help you strengthen all of the muscles involved in front lever raises, making it easier to master the main exercise later. 

Once you’re relatively proficient with all of the above movements, it’s time to start practicing weighted pull-ups and front lever tucks. The former is a fantastic exercise to develop your back strength further. In contrast, the latter is a stepping stone to pull off a front lever raise. The idea with front lever tucks is to have your body horizontal but keep your knees tucked. 

The next step in your progression is to extend your knees while holding the front lever tuck. Begin with your knees over your hips and gradually extend them as much as possible. You can spread your legs wide from one another initially and progressively bring them together as you straighten your knees. Doing so will familiarize you with the front lever position and further strengthen your back and midsection.

You should be able to extend your body to a full front level by this point. From there, it becomes a matter of practice to get even stronger and hone your skills.

Variations and Modifications of the Front Lever Raise

1. Front Lever Tucks

Front lever tucks are one of the first movements in your progression to the full rase. The objective is to raise your body horizontally but keep your knees bent and over your torso. Doing so makes it easier for you to maintain a position, even if you lack significant core strength.

2. Front Lever Holds

Front lever holds are an excellent isometric exercise that builds whole-body strength and stability. Performing it as part of your progression is a great way to get more comfortable with front lever raises and develop the necessary strength and balance.

3. Ring Front Lever Raise

The ring front lever raise is the same exercise as the one you would perform on a bar. The only difference is that rings create instability, making it more challenging to maintain a steady position.

Mistakes to Avoid

A common mistake with the front lever raise is treating the exercise as a hobby. Front lever raises are an incredibly challenging exercise to master, so practicing it at least three to four times per week will lead to better results. Aside from helping you build the necessary strength, frequent practice will develop the skills you need to perform the movement.

Another mistake with the front lever raise is maintaining an arch in your lower back. Doing so prevents you from engaging your abs and hip flexors effectively, making the exercise impossible to pull off. A good way to avoid the error is to learn front lever tucks. The movement forces you to maintain a natural curve in your spine and engage your abs. Once you’re comfortable with the position, begin extending your legs until you can hold a front lever.

The third mistake is learning the movement from the ground up: grabbing a bar (or rings) and attempting the front lever raise. While certainly not impossible, that way of learning is much more challenging. A better way would be to strengthen the involved muscles and master the front lever tuck and hold. By that point, you’ll have enough strength and stability to start raising yourself, even if halfway up.

Similar Exercises to the Front Lever Raise

Inverted Row

While certainly not the same as a front lever raise, the inverted row is a valuable exercise you should do as part of your progression. Inverted rows are beneficial because they strengthen your back and midsection, making learning the front lever tuck and stepping up to the front lever raise easier (4).

Cable Crunch

Cable crunches are also not the same as a front lever raise. But, similar to inverted rows, the cable crunch is a valuable movement you should do as part of your progression. You can adjust the resistance based on your strength and overload your midsection with a significant amount of weight.

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Heel taps are a beginner-friendly exercise you can use to strengthen your obliques and rectus abdominis. The activity features a simple movement pattern that takes little time to learn. Plus, you don’t need any equipment for the exercise. 

You can add heel taps to a simple home ab routine or do them as part of a gym workout. You can also add heel taps to a circuit routine if you enjoy doing metabolic conditioning training.

Doing heel taps is an excellent way to develop the more superficial muscles of your midsection, improve your stability, make you more athletic, and reduce your risk of spine-related injuries.

How to do Heel Taps

1. Lie on the floor, bend your knees, and put your feet flat on the floor.
2. Have your arms to your sides, your spine in a neutral position, and your knees pointing to the ceiling.
3. Take a breath, engage your abs, and raise your head and upper back off the floor.
4. Crunch to the right, bringing your right hand to your right heel. 
5. Once you tap your heel, straighten your torso and exhale.
6. Take another breath and crunch to the left. Tap your left heel with your hand and go back to the starting position.
7. Keep alternating between left and right until you finish the set.

What muscles do heel taps activate?

As briefly mentioned earlier, heel taps are a simple exercise that trains the superficial muscles in the midsection. The primary muscles engaged in heel taps are the obliques. These muscles are situated on either side of our rectus abdominis (the six-pack) and are responsible for torso rotation and crunching to the side (1, 2). Contracting our obliques allows us to crunch our torso to one side.

Our rectus abdominis muscle is also involved in heel taps, mainly to keep our shoulders off the floor. The muscle improves torso stability and crunches the torso by bringing the ribcage closer to the pelvic bone (3).

How to correctly perform heel taps? 

The most important thing to keep in mind for heel taps is engaging your muscles and feeling them working. Too many trainees go through the motions, never focus on engaging the right muscles and stop themselves from making the best possible progress.

Another tip to keep in mind for heel taps is to use a full range of motion on every repetition. Meaning crunching to the side until your hand reaches your heel, then going back to the starting position. Doing so might not seem all that important, but it allows you to engage your obliques and abs better. 

If you struggle to feel your midsection muscles during heel taps, consider adding a brief pause once you crunch your torso to either side. That way, you can work on your mind-muscle connection and improve muscle activity, leading to better growth.

The final tip to keep in mind is to keep your head and upper back off the floor throughout the set. Doing so will challenge you more and force your ab muscles to work extra hard to keep you in position.

Variations and Modifications of Heel Taps

1. Heel Taps With Crunches

The traditional way of doing heel taps is to assume a semi-raised torso position and maintain it throughout the set. The heel tap with a crunch is a variation where you do a crunch in-between every two taps. Here is how the sequence looks like:

Semi-crunch ⇒ Tap (left) ⇒ Tap (right) ⇒ Semi-crunch ⇒ Repeat

2. Pause Heel Taps

The pause heel tap is the simplest way to make the exercise more challenging and hopefully improve midsection involvement. Crunch to the side but hold the position for one to three seconds instead of going back immediately.

3. Weighted Heel Taps

The weighted heel tap is a great way to progress the movement once the bodyweight version gets to be too easy. The most straightforward way to do it is to grab a pair of light dumbbells and hold them as you do the exercise.

Mistakes to Avoid

A common mistake related to heel taps is doing the movement without paying any attention to muscle activation. Trainees would simply crunch to either side, aiming to finish the set as quickly as possible. The problem is that doing so prevents you from activating the correct muscles and forcing them to grow and strengthen. So, be mindful, and engage your midsection on every repetition.

Another common mistake related to heel taps is never making any improvements. Many people would start doing the exercise, reach an arbitrary repetition goal, and stop pushing themselves. The problem is that doing the same thing stops being productive. 

Instead, you should keep challenging yourself to improve. Start with the bodyweight version, but find ways to keep working hard. Add extra weight, a brief pause, or introduce more challenging movements for your abs and obliques.

The final error to avoid relates to the range of motion, which is short, but some trainees manage to cut it even more. The issue is, doing so reduces muscle activation, making each repetition less effective. So, crunch as much as you can, then fully extend your torso on every repetition.

Similar Exercises to the Heel Taps

Cable Crunch

The cable crunch is an ab exercise you do with a rope attachment. The objective is to grab a rope, get down on your knees, and begin to crunch your torso. The exercise is effective because it offers an impressive overloading potential and a good range of motion. 

V Up

The V up is a bodyweight abdominal exercise. The goal is to raise your torso and legs toward the ceiling simultaneously. In doing so, your body resembles the letter V when seen from the side. The movement is effective and relatively simple to learn, but it strengthens the core, which improves stability and athletic performance.

Side Lying Crunch

The side lying crunch is an overlooked but effective bodyweight exercise we can use to emphasize our obliques. You have to lie on one side and crunch your torso. The position puts your obliques at a mechanical advantage, which forces them to do most of the work. 

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We can do countless exercises to build our abs: the V up, plank, leg raise, cable crunch, and more. While each offers its unique benefits, it never hurts to go back to the basics because there is always more to learn and do.

The sit up is one of these fundamental exercises we’ve all learned about and done in gym class. But thanks to the allure of fancier movements, sit ups have faded into obscurity. 

The good news is that a more complicated approach isn’t always better for us, and this applies to the sit up. Despite the basic exterior, sit ups are profoundly beneficial for trainees of all levels. Aside from training the abs, sit ups are great for teaching you how to brace your midsection, which is beneficial for your sports performance and everyday life.

The best part is that sit ups require no equipment, which makes them the perfect ab-strengthening activity to do at home.

How to do a Sit Up 

1. Lie on the floor with your legs bent, feet flat on the floor, and knees pointing to the ceiling. 
2. Bring your arms to your sides and place your fingertips behind your head, just above your neck.
3. Engage your abs and take a breath. Lift your shoulder blades a couple of inches off the floor.
4. Raise your torso toward your thighs by engaging your abs.
5. Once your torso is close to your thighs, hold the position for a moment.
6. Lower your torso back to the floor, exhaling on the way down. Keep your shoulders off the floor for the duration of the set.
7. Take another breath and repeat.

What muscles does a sit up activate?

The primary muscle that works during a sit up is the rectus abdominis (the six-pack). Our rectus abdominis originates from the pubic bone and inserts into the sternum. The muscle’s primary function is to crunch the torso by bringing the ribcage closer to the pelvis (1). Rectus abdominis also plays a vital role in torso stability. 

Our transverse abdominis also engages during a sit up. The deep abdominal muscle plays a massive role in torso stability, allowing us to stay in position while doing sit ups (2). 

Some hip flexor and oblique activation is also inevitable with the sit up, though these muscles are not the primary target of the movement. Hip flexors support our torso movement, and our obliques contribute to upper body stability. 

What is the difference between sit ups and crunches? 

Many people see the sit up and crunch as the same exercise. While there are similarities, the two movements are also different in specific ways. 

The apparent difference between sit ups and crunches is the range of motion. As discussed above, sit ups have you raise your torso to your thighs.

Doing so allows you to train your midsection, hip flexors, and even your back to some degree. In contrast, a crunch only has you raise your shoulders a few inches off the floor. As such, the movement mainly focuses on the rectus abdominis.

The sit up is a fantastic movement for those looking to train multiple muscle groups simultaneously. Sit ups are also beneficial because you can do more variations of the exercise and keep your training engaging. 

Crunches are better suited for beginners, especially those suffering from back issues. The limited range of motion allows you to work and develop your abs, but it doesn’t lead to excessive torso movement that might aggravate an injury.

Variations and Modifications of the Sit Up

1. Weighted Sit Up

The weighted sit up is the simplest way to make the exercise more challenging. All you have to do is grab a medicine ball, dumbbell, or weight plate and hold it in front of your chest as you do sit ups. The additional resistance will make the sit up more difficult, allowing you to strengthen your midsection.

2. Twisting Sit Up

The twisting sit up is a variation where you introduce a degree of torso rotation to the traditional exercise. Instead of moving your torso up and down, you have to twist your torso at the waist. In doing so, you force your obliques to engage more.

3. Butterfly Sit Up

The butterfly sit up is a simple variation that introduces an element of instability and lengthens the range of motion a bit. Instead of having your feet on the floor, you position them against one another with your knees flared. In doing so, you can’t balance yourself with your feet, forcing your midsection to work harder on every repetition.

Mistakes to Avoid

A common mistake with sit ups is going through the motions. Many trainees focus only on moving from point A to B without activating the right muscles. An effective sit up forces your midsection muscles to work hard, so brace your core and try to engage your abs on each repetition.

Another common sit up mistake is pulling your head forward. As discussed above, the traditional way to do sit ups is to have your fingertips at the back of your head. But in their effort to do extra repetitions, some people end up pulling their head forward, which does nothing but strain their neck. If you struggle to quit the bad habit, you can place your hands on top of your chest.

The third significant mistake with the sit up is relaxing between repetitions. For example, you do a sit up, lower your torso to the floor and lie back. Doing so is not ideal because you lose the tension, allow your muscles to relax, and make the exercise easier. Avoid the mistake by keeping your torso slightly crunched and shoulder blades off the floor for the duration of each set.

Similar Exercises to the Sit Up

V Up

The V up is an effective ab exercise where you raise your torso and legs simultaneously. Like the regular sit up, you move your torso through the same range of motion with the V up. The only difference is, you also have to raise your lower body, making the exercise much more challenging to do.

Cable Crunch

The cable crunch is another effective abdominal exercise. Your goal with this movement is to grab a rope attachment, get down on your knees, and begin to crunch your torso against the external resistance. Cable crunches are effective because they attack your abs and allow you to overload the muscle with as much weight as you can handle.

Decline Crunch

Decline crunches are another effective bodyweight movement you can do to strengthen your midsection. The premise behind the exercise is simple. Find a decline bench, sit on it, anchor your feet, and lie back. Once in position, begin crunching your torso. The decline position will make the movement more challenging, forcing your core muscles to engage better.

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Most gym-goers do an excellent job of training the primary patterns: the squat, hip hinge, push, and pull. The issue is, only some people consider another important aspect of strength and stability: twisting. 

Our core is a complex collection of muscles that work together in many ways. One of their primary functions relates to producing or resisting rotation at the torso. Including movements that train rotation is essential for a solid core, better athletic performance, and lower injury risk.

Russian twists are one of the best rotational movements. Doing the exercise is beneficial for core stability, spinal support, and stronger obliques. Weighted Russian twists add a layer of difficulty for everyone who wants to take their core training to the next level and possibly improve their performance in basketball, throwing sports, martial arts, and more.

How to do the movement

1. Sit on the floor with a light dumbbell, weight plate, or kettlebell by your side. 
2. Grab the weight with both hands and hold it in front of your chest with your elbows bent. Lean your torso slightly back and engage your abs to stay in position.
3. Cross your feet, bend your knees slightly, and lift your feet a few inches off the floor. Doing so will allow your body to form a V-shape.
4. With your feet steady, take a breath, and twist your torso to the right. Initiate the movement from your midsection and allow your arms to follow naturally. Don’t twist with your arms first because doing so will prevent optimal core engagement.
5. Once you’ve twisted to the right, exhale.
6. As you bring your torso to the left, take another breath and immediately twist to the left.
7. Keep alternating between left and right, breathing as you do.

What muscles does the weighted Russian twist activate?

The primary muscles that work during a Russian twist are the internal and external obliques, positioned on either side of our abs. The main job of our obliques relates to torso rotation. Our internal and external obliques produce twisting and provide torso stability (1, 2).

Our rectus abdominis, the six-pack muscle, also works during Russian twists. The main job of the six-pack during Russian twists is to flex isometrically and keep us in the V-shape position. On a similar note, the transverse abdominis provides support and also keeps us in position.

The erector spinae also contribute during Russian twists. The long muscles run on either side of the spine and provide additional torso support (3).

Russian twists also involve the lower body to some degree. Our quadriceps flex isometrically to keep our legs in a position, primarily thanks to the rectus femoris (4). The hamstrings, our posterior thigh muscles, also contribute in the same way.

Tips on How to Execute the Russian Twist (Weighted) Effectively 

The most important thing to remember for Russian twists is to initiate the movement from the torso and allow your arms to follow. As you’re in position, keep your arms in the direction of your torso and twist from your midsection. Doing so will allow you to engage your core muscles better.

Learning proper form is essential, so it’s best to start with the simplest version. You should start with the bodyweight version and gradually progress to weighted Russian twists. You can even have your feet on the floor initially as you learn proper torso rotation. Begin to experiment with lifting your feet off the floor once you’re confident in your twisting technique.

It’s also essential to maintain a solid position and do each repetition slowly and with reasonable control. The Russian twist is a safe movement, but excessive and dynamic twisting can lead to trouble. So, twist gradually to either side, breathe regularly, and engage your core muscles as you do.

Variations and Modifications of the Russian Twist (Weighted)

1. Bodyweight Russian Twist

The bodyweight version is the most accessible and beginner-friendly variation of the weighted Russian twist. We recommend starting with this to get a good feel for the movement before introducing external resistance. You can even have your feet on the floor initially. Doing so is great for being more stable and learning how to twist to the left and right. 

2. Decline Bench Russian Twist (Weighted)

The decline bench Russian twist is a variation where you set yourself up on a decline bench and anchor your feet. Doing so is beneficial for reducing the stability requirements of the movement and overloading your obliques with more weight.

3. Stability Ball Russian Twist

The stability ball Russian twist is among the most challenging variations. First, you must place your upper back on a stability ball and anchor your feet on the floor. You can then begin to rotate to the left and right. The extra layer of difficulty is great for making your core muscles work even harder.

Mistakes to Avoid

A common mistake with weighted Russian twists is using too much resistance. The idea is that if some are good, more must be better. But too much weight on Russian twists prevents you from rotating well and only serves to put your spine in a compromised position.

Another significant mistake with Russian twists is not breathing regularly. The exercise is challenging, so it’s not always easy to count repetitions or breaths. Doing slow repetitions is beneficial for proper muscle engagement and optimal breathing patterns. 

You should also avoid arching your lower back when doing Russian twists. Arching your back puts unnecessary stress on your spine and reduces core engagement. Avoid this by maintaining a slightly flexed spine by contracting your abs at the start of each set.

The final mistake to keep in mind is moving your knees from side to side. An effective Russian twist is about rotating your torso to the left and right. But your legs need to remain in a stable position relative to your upper body. 

Similar Exercises to Russian Twists (weighted) 

Lying Leg Rotations

The lying leg rotation is an excellent alternative to Russian twists. Both movements achieve a similar outcome, but leg rotations have you initiate the motion from your lower body and keep your torso stationary. 

Cable Woodchop

The cable woodchop is a standing rotational exercise you can do to strengthen your core. Similar to Russian twists, you have to rotate to the left and right while holding onto weight. Cable woodchops are simpler to learn because the stability requirements aren’t as big. Plus, the cable provides constant resistance, which is beneficial for muscle growth.

V Up

The V up is hardly an oblique movement, but the exercise shares similarities to Russian twists. Most notably, the activity has you raise your legs and torso simultaneously, strengthening many of the muscles you would use during Russian twists. As a result, doing V ups can improve your stability and make you better at Russian twists.

Cable Crunch

The cable crunch is a fantastic assistance exercise that strengthens your entire core. What makes the movement great is the overload potential. You can do the movement with more weight as your abs get stronger. While not identical to Russian twists, the cable crunch is beneficial for overall core strength.

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Your abs, obliques, and the remaining core muscles work hard each time you lift a weight, carry or throw something, or simply walk down the street.

Hollow rocks are simple to understand and do. But as you lie down to do this exercise, you quickly realize there is more to it than meets the eye. Hollow rocks are challenging and force you to maintain a neutral spine as you hold the position. As a direct benefit, hollow holds build a rock-solid core, elevate your performance on many strength exercises, and allow you to keep your spine in a healthy position.

How to do a Hollow Rock Hold 

1. Lie down on an exercise mat. Have your hands to your sides, feet together, and legs straight.
2. Get a feel for the movement by contracting your abs as if you’re trying to initiate a crunch. Doing so will put your lower back against the exercise mat.
3. Squeeze your thigh muscles as your legs are together and lift your feet a couple of inches off the floor. Keep your legs straight.
4. Lift your head a couple of inches off the floor and simultaneously extend your arms back behind your head and slightly up. Your lower back should contact the floor during the setup and as you hold in position afterward.
5. Hold the position for as long as you can and breathe regularly. Aim for 20 to 30 seconds initially, and slowly work up to minute-long holds.
6. Optional: As you hold this position, begin to rock back and forth gently. Your legs can elevate more as your upper back gets in contact with the floor and vice-versa.

What muscles do hollow hold work?

The primary muscles that work during hollow rocks are your rectus and transverse abdominis. Your rectus abdominis is a superficial muscle that controls the area between your ribcage and pelvis (1). Contracting the muscle shortens the distance between the two and provides stability. The transverse abdominis is a deep muscle that envelops your stomach area like a belt. Its primary functions are to stabilize the spine and pelvis (2).

Hollow holds also train your obliques – the muscles on either side of your rectus abdominis. The internal and external obliques function to draw your chest in, provide intra-abdominal pressure, rotate your torso, and resist rotational forces (3, 4).

Hollow rocks also train your hip flexors and rectus femoris, which support the hip angle you maintain during the activity. Finally, hollow holds train your back – rhomboids, trapezius, and erector spinae. Similar to the other muscle groups, these contract isometrically to support your position.

Tips on Proper Technique for the Hollow Hold

1. Press Your Lower Back Into The Floor

You’re probably aware that many gym exercises require a slight arch in the lower back to pull off effectively. Two examples here are the bench press and reverse hyperextension. The hollow rock is different because you have to do the opposite: round your lower back and press it against the floor. Doing so will engage your abs better, allow you to stay in position, and train the correct muscles.

2. Keep Breathing

To maintain their position, people often forget to breathe regularly, making the exercise unnecessarily complex. As you hold a position, breathe periodically and as deeply as you can with engaged abs.

3. Progress to Hollow Holds Gradually

The hollow hold is a fantastic exercise, but not everyone can pull it off immediately. If you find that you can’t hold the position for longer than two to three seconds, progress gradually. For instance, start by only raising your feet a few inches off the floor and holding them that way. Then, only raise your upper back off the floor and keep your legs on the floor. Once you’ve built some core strength, try raising your upper back and feet off the floor simultaneously.

Variations and Modifications of the Hollow Rock Hold 

1. Hollow Rock

The most common variation of the hollow hold is the hollow rock. You still have to maintain the hollow hold position, but you now get to rock back and forth. As your legs move away from the floor, your upper back gets closer to it, and vice-versa.

2. Weighted Hollow Hold

The hollow hold offers an excellent overloading potential. Grab a pair of dumbbells, get into the hollow hold position and raise them over your torso. The extra weight will force your core muscles to work extra hard to keep your upper back off the floor.

3. Hollow Hold With Bent Knees

If you can’t quite do a hollow hold with straight legs, do so with your knees bent. Doing so reduces the tension on your abs and allows you to maintain your position with less effort.

Mistakes to Avoid

The first and most common mistake to avoid with hollow holds is arching your lower back. We often try to maintain an arch in the lower back while learning new exercises, so it becomes a habit. But remember that hollow holds encourage slight lower back roundness for superior abdominal activation.

Another mistake to watch out for (if you decide to rock) is not controlling the movement as you do so. The hollow rock is a fun exercise, but you need to control the back and forth movement. Raise one side of your body a few inches and lower the opposite one proportionally. Avoid losing position or moving your body up and down too much.

The final mistake worth mentioning here is keeping your shoulder blades on the floor. The goal is to raise your upper back off the floor, which will engage your rectus abdominis (particularly the upper portion). Raising only your head off the floor is more comfortable but makes the movement less effective.

Similar Exercises to the Hollow Rock Hold

Superman Hold

Aside from the impressive name, the Superman hold is also effective and similar to hollow holds. Both are isometric movements – meaning you have to maintain a position for some time. The primary difference is that hollow holds have you lie on your back, whereas Superman holds on your stomach. Both movements train your core and upper back.

Plank

Planks are another effective and challenging isometric movement with many similarities to the hollow hold. Like hollow holds, the plank also works your entire core and promotes stability, translating to better performance in the gym. In both cases, you assume a position and hold it for as long as possible, making sure to engage your abdominal muscles for optimal results.

Bicycle Crunch

Bicycle crunches are among the oldest and most popular ab exercises. The movement might also be more similar to hollow holds than most people imagine. You lie on your back for both activities, and you have to raise your upper body and feet off the floor. That alone forces your core to work hard, but bicycle crunches take it a step further by including alternating upper and lower body movements.

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Russian twists are an effective bodyweight core exercise that develops your rotational strength. The objective is to engage your abs and rotate your torso from side to side, which activates your obliques––the muscles running along both sides of your abs.

A notable benefit of the Russian twist is that the exercise improves core stability, allowing you to withstand external forces, such as while playing sports. Developing your obliques is also beneficial for your ability to throw, carry weights, and maintain proper posture.

The Russian twist is a highly functional movement that makes everyday tasks easier. For example, activities like carrying groceries and playing sports become easier since your obliques contribute to stability. 

 We recommend including the bodyweight version of Russian twists late into your workout, possibly as the last exercise. Do as many slow and controlled reps as you can, squeezing your midsection as you twist to each side.

Level of Exercise: Beginner

How to do Russian Twists

1. Lay an exercise mat on the floor and sit down. 
2. Bring your legs together, have your knees bent, and lift your feet a couple of inches off the floor.
3. As you lift your feet, lean slightly back, engaging your midsection.
4. Maintain a neutral spine and avoid arching your lower back.
5. Bring your hands together and in front of your chest.
6. Take a breath and twist your torso to the left while keeping your hips steady.
7. Twist, squeezing your abs at the top of the repetition and holding the position for a moment.
8. Rotate your upper body back to the starting position as you exhale and breathe in again as you rotate to the other side.
9. Keep rotating from left to right while keeping your feet a couple of inches off the floor throughout the exercise.

Alternatively, set yourself up inside a decline bench, lean back slightly, and rotate from side to side as you would on the floor.

What muscles does the Russian twist activate?

One of the primary muscles that work during a Russian twist is the abs (rectus abdominis) (1). The muscle group spans from just below the ribcage to the pelvic bone, and contracting it shortens the distance between the two. Our abs also contribute to stability, and their primary purpose during Russian twists is to engage and help us maintain a stable upper body.

Our internal and external obliques are the second pair of muscles involved in the Russian twist (2, 3). These muscles cover run along the length of our abs and play a crucial role in the rotation. Twisting to the side begins by engaging our obliques, forcing them to produce the necessary force.

The transverse abdominis also works during a Russian twist. Like the abs, the muscle’s primary function is to flex isometrically and provide support as we twist from side to side (4). But, unlike the abs, the transverse abdominis is a deep core muscle.

Our erector spinae is another collection of muscles with a passive role during Russian twists. The muscle group runs along both sides of the spine, promoting good posture. Similar to the rectus and transverse abdominis, the erector spinae flex isometrically to provide stability during the exercise.

How to Build Up Strength to do a Russian Twist

While relatively simple, the Russian twist is challenging for beginners who lack core strength. A simple way to make the exercise easier is to keep your feet planted on the floor. Doing so makes you more stable and reduces the tension on your abs because they don’t have to contract as hard to keep your feet in the air. 

Another way to make twists easier is to keep your torso more upright. Similar to the previous technique tweak, a more upright upper body lessens the burden on your abs, allowing you to stay in position for longer and practice twisting to the left and right. If you struggle with the Russian twist, you can combine the two tactics and gradually work up to the full exercise.

As for proper technique, an essential tip to keep in mind is to focus on performing each repetition smoothly and through a full range of motion. You should feel your obliques engaging on every repetition, rather than twisting rapidly from side to side, trying to complete more reps.

Variations and Modifications of the Russian Twist (Bodyweight)

1. Russian Twist With Crossed Legs

Crossing your legs is a simple modification you can make to the Russian twist. Doing so isn’t essential, but you might find it easier to maintain your balance and feel your obliques as you twist from left to right. You have to cross your legs, lift your feet off the floor, and do the exercise as you usually would.

2. Decline Russian Twist

Decline twists are a simple variation you can perform on a bench. You have to position yourself on a decline bench, anchor your legs, and keep your spine neutral, similar to a decline crunch. Then, lean back as you would during a Russian twist on the floor and twist.

3. Russian Twists With Punches

The Russian twist with punches is a simple variation of the classic movement. You must punch in the direction of each twist instead of keeping your hands stationary. For example, as you twist to the left, extend your right arm into a punch while keeping your left hand close to your face. The variation isn’t anything special, but it can be a fun way to keep the exercise engaging.

Mistakes to Avoid

Focusing on Speed

A common mistake with the Russian twist is focusing on speed and your repetition count. Doing so takes your focus away from what truly matters: performing reps through a full range of motion and feeling the correct muscles activating on each twist. Avoid the error by slowing down and twisting your torso from one side to the other with purpose, even if it means doing fewer total repetitions.

Not Keeping Your Knees Stationary

The second mistake with a Russian twist is not keeping your knees stable as you twist from side to side. Aside from making it more challenging to stay in position, moving your knees makes it more difficult to engage your obliques. An excellent way to avoid the error is to practice the movement on a decline bench for a while. Anchoring your legs would prevent you from moving your knees, allowing you to learn the proper technique.

Arching Your Lower Back 

The third common error with twists is arching your lower back. Doing so lengthens your abs, preventing you from engaging them throughout the movement. Avoid the mistake by drawing your belly button in as you engage your abs and maintaining that lumbar position during the Russian twist.

Similar Exercises to the Russian Twist 

Cable Twist (Down to up)

Cable twists, also known as cable woodchops, are an effective exercise you can perform to strengthen your obliques and improve your rotational strength. The objective is to position the cable machine’s pulley low and attach a handle. Grab the handle with both hands, stand sideways, and rotate your torso out, moving the handle up in a diagonal path. Hold the position for a moment and bring your torso to the starting position.

Oblique Crunch

Oblique crunches are one of the easiest exercises beginners can do to strengthen their obliques and abs. One way to perform the movement is to lie on your side and engage your obliques to crunch your torso, lifting your bottom shoulder off the floor. Once finished, lie on your other side and perform the same number of reps.

Spiderman

The spiderman, also known as a spiderman plank, is another fantastic movement for your obliques and abs. You have to assume a push-up position, but instead of moving up and down, you must draw one knee to the back of your upper arm in one fluid motion. Extend the leg to the starting position and pull the opposite knee. Alternate between left and right until you finish the set.

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Single-leg hip thrusts are a practical accessory exercise that strengthens your glutes, hamstrings, and lower back. The back musculature plays an important stabilizing role, allowing you to maintain your balance as you perform the movement. In contrast, your glutes and hamstrings work together to produce hip extension from the bottom position.

The objective is to place your upper back on a gym bench like you would during a traditional hip thrust. You then have to lift one leg off the floor and support yourself on the other, performing the recommended number of reps. Once finished, switch legs and do the same number of reps.

Single-leg hip thrusts are beneficial for preventing side-to-side muscle imbalances from developing. Training one leg at a time forces both sides to work evenly, which stops your dominant side from taking over the movement. Similarly, training one side at a time reinforces proper technique and forces you to fix weaknesses early on.

Unilateral hip thrusts are great for glute development because of the impressive overloading potential, good range of motion, and emphasis on muscle activation. Despite being a compound movement, the hip thrust is an excellent exercise for emphasizing your glutes with more weight, leading to greater mechanical tension, strength, and muscle growth. 

The primary difference between single-leg hip thrusts and glute bridges is that you perform the former on a gym bench and the latter on the floor. Plus, hip thrusts are commonly done with additional resistance, whereas the glute bridge is more of a bodyweight exercise.

We recommend including single-leg hip thrusts early in your training or possibly near the middle. Perform reps in the moderate range, making sure to train through a full range of motion and pause at the top.

Level of Exercise: Intermediate 

How to do a Single Leg Hip Thrust

1. Sit on a flat gym bench.
2. Walk your feet out, bring your glutes toward the floor, and place your upper back against the bench.
3. Bring your feet forward enough to bend your knees at a 90-degree angle and lift your buttocks to align your knees, hips, and shoulders.
4. Have your feet planted firmly on the floor.
5. Squeeze your glutes, engage your abs, and place the back of your upper arms against the bench for support.
6. Raise one leg while keeping the knee bent at a 90-degree angle.
7. Take a breath and lower your buttocks to the floor as you support yourself on one foot.
8. Descend until your glutes are a few inches away from the floor. Pause for a moment, and drive through the heel to extend your hips and bring yourself to the top. 
9. Once finished, plant the opposite foot on the floor, raise the other one in the air, and perform the same number of slow and controlled repetitions.

We recommend getting used to the movement without adding external weights. Adding resistance to the movement would look like this:

1. Set up as you usually would.
2. Place a dumbbell or kettlebell over the crease of your hips.
3. Lift your buttocks to align your hips, knees, and shoulders.
4. Raise one foot off the floor. You might have to keep it straight because the weight over your hips will prevent you from tucking your knee.
5. Perform as many slow and controlled repetitions as you can.
6. Switch and train the opposite side.

What muscles does a single leg hip thrust activate?

The primary muscle group that works during a single-leg hip thrust is the gluteus maximus, which comprises a large percentage of the buttocks area (1, 2). Our glutes are responsible for numerous motions, but their primary job is hip extension (driving our hips forward), which occurs off the bottom during a hip thrust. The gluteus minimus and medius assist the glute maximus with hip extension and stability.

Our hamstrings are the second major muscle group involved in the hip thrust. The muscle group covers the rear of our thighs, spanning from the hips to the knees (3). One of the muscle’s functions is knee flexion (such as during a lying hamstring curl), but our hamstrings also assist the glutes in hip extension.

The entire back musculature also works during a single-leg hip thrust. All of the muscles in the area flex isometrically to help us maintain a solid spinal position and contribute to a stable torso. Similarly, the muscles in the midsection engage to keep us steady as we do the movement. Among them, we have the rectus and transverse abdominis, and obliques.

Our quadriceps play a minor role during any form of hip thrusts. These muscles make up the entire front area of our thighs and produce knee extension (4). As such, our quadriceps activate as we drive our hips off the bottom position.

Tips on Form and doing Single Leg Hip Thrust Safely

An important tip for safe and effective single-leg hip thrusts is to keep your hips in a steady position and avoid tilting to one side. Tilting often occurs in trainees new to the movement, but you can prevent that from happening by remaining conscious of the possibility and keeping your abs engaged.

Another tip for the movement is to start without any extra weight. Doing so is beneficial for learning proper technique and how to engage the correct muscles. You can always place a dumbbell, kettlebell, or weight plate over your hips later.

Our third tip for the movement is keeping your supporting heel on the floor and initiating the movement by driving it into the floor. Doing so makes it easy to contract your glutes and hamstrings, making each repetition more effective.

The next tip to keep in mind for effective hip thrusts is to pause at the top of each repetition. Doing so might not seem that important, but it helps with muscle activation and contributes to better mind-muscle connection, which is valuable for your long-term progress.

Another idea worth mentioning for the single-leg hip thrust is to perform each repetition through a full range of motion, even if it means training with less weight. Lower your buttocks until you’re a couple of inches off the floor, and drive your hips up until they align with your knees and torso.

Variations and Modifications of the Single Leg Hip Thrust

1. Classic Hip Thrust

The most popular modification to the single-leg hip thrust is the classic hip thrust exercise. Instead of supporting yourself on one foot, you keep both on the floor as you extend your hips repeatedly. The classic version is beneficial because the stability requirements are smaller, and you can overload your muscles with more weight.

2. Banded Single-Leg Hip Thrust

Banded single-leg hip thrusts are a variation you perform by placing a looped band over your thighs. Doing so is beneficial for improving glute activation as you keep your thighs apart to stretch the resistance band.

3. Two Up, One Down Hip Thrusts

The two up, one down hip thrust is an interesting variation for those struggling to perform the single-leg hip thrust. Instead of supporting yourself on one foot from start to finish, you extend your hips with both heels on the floor and raise one leg up on the descending portion of each rep.

Mistakes to Avoid

Arching Your Lower Back

A relatively common mistake with any hip thrust variation is arching your lower back. Doing so prevents you from keeping your abs engaged and might lead to unnecessary stress on your back. Avoid the error by engaging your abs at the start of each set, which will tuck your pelvis and place your spine in a healthy, neutral position.

Raising Your Hips too High

A mistake similar to the first one is raising your hips too high. Doing so leads to arching that stresses your spine. Avoid the error by raising your hips until they align with your knees and torso.

Placing Your Feet too Close to Your Body

Placing your feet too close to your body forces you to bend your knees more and emphasize your quadriceps. The ideal foot placement for the hip thrust is to have your shins vertical as you extend your hips.

Similar Exercises to the Single Leg Hip Thrust

Glute Bridge

As briefly mentioned earlier, glute bridges and hip thrusts share many similarities, especially as it relates to the range of motion. The glute bridge is beneficial because you can emphasize and strengthen your glutes while performing the movement on the floor (5). 

Glute Ham Raise

Glute ham raises are a practical accessory exercise that strengthens your posterior chain: the glutes, hamstrings, and back (6). The objective is to stand on top of a glute ham machine, anchor your feet under special pads, and use your posterior muscles to raise and lower your torso repeatedly.

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Vertical knee raises are among the most popular ab exercises people perform at the gym. The objective is to set yourself up inside a captain’s chair, support yourself with your upper body musculature, and repeatedly raise your knees to your torso. Doing so strengthens and develops the rectus abdominis (six-pack muscle).

A notable benefit of vertical knee raises is that the movement challenges you more than traditional crunches, sit-ups, and leg raises. Performing the activity while hanging forces more muscles to engage and keep you in position. Plus, your abs have to produce much more force to overcome gravity and raise your legs. As a result, your entire core strengthens, leading to better posture, more athleticism, and stability.

Another benefit of the movement is the fantastic overloading potential. You can start with knee raises and gradually progress to leg raises, hanging leg raises, and weighted leg raises.

The third significant benefit of vertical knee raises is that the movement involves your shoulders, chest, back, and other upper body muscles that flex isometrically to keep you in position.

We recommend including vertical knee raises near the end of your workouts, after your main lifts (squats, deadlifts, bench press, etc.). Perform as many slow and controlled reps as possible. If you want to use the movement as part of a core workout, include it earlier and while your abs are still fresh.

Level of Exercise: Intermediate

How to do a Vertical Knee Raise with Parallel Bars

1. Position yourself inside a captain’s chair with your feet on a platform or steps, back against the pad, and forearms flat on the pair of padded parallel bars. Some chairs come with handles, which you should grab for extra support.
2. Bring your shoulders back, engage your upper body, contract your abs, and take a breath.
3. Step off the platform or steps to support yourself with your upper body musculature. Resist the urge to let your shoulders rise as your body slumps. Maintain the same position you do before stepping off.
4. Once in position, take another breath and engage your abs to raise your knees as high as possible in one fluid motion. Ideally, your knees should rise to hip level or slightly more.
5. Hold the top position for a moment, squeezing your abs as you do.
6. Lower your knees to the starting position, extending them on the way down, and stop before your lower back begins to arch. Exhale near the bottom.
7. Take another breath and raise your knees again.

What muscles does the vertical knee raise activate?

The primary muscle group that works during vertical knee raises is the rectus abdominis, which covers the stomach area and shortens the distance between the ribcage and the pelvis as it contracts (1). Engaging our abs from a hanging position allows us to raise our knees to our torso.

Our hip flexors also play a role during vertical knee raises. The collection of five muscle groups assists the abs in raising our legs, and their involvement increases if you arch your lower back (2). Doing so lengthens the rectus abdominis and prevents you from engaging the muscle group. Instead, your hip flexors take over to produce the necessary force for knee raises.

The upper back, chest, shoulders, and arms also work during vertical knee raises. The many upper body muscles flex isometrically to provide torso rigidity and keep you in position during each set.

Proper Form when Performing a Vertical Knee Raise with Parallel Bars

One of the essential tips to keep in mind for vertical knee raises is keeping your lower back flat and against the pad. As discussed in the previous point, arching your lower back causes your abs to lengthen, which prevents them from contracting and raising your knees. Maintaining a natural spine position makes it easier to engage your abs, forcing them to do most of the work. 

Another tip for vertical knee raises is maintaining a solid body position from start to finish. You have to engage your entire upper body and keep your shoulder blades back before stepping off the platform or steps. Once you start the set, maintain the position for as long as possible and stop the exercise if you feel that you’re starting to lose your stability. 

Our third tip is to bring your legs down until your lower back begins to arch. The point at which this happens will depend on your ab strength, and you should watch out when it occurs for you. For example, your lower back might remain against the pad to the halfway point and begin to arch as you’re three-fourths on the way down. In that case, you should stop lowering your legs then and start the next repetition. Doing so is vital for keeping constant tension on your abs and preventing your hip flexors from taking over.

Variations and Modifications of the Vertical Knee Raise

1. Vertical Leg Raise

Vertical leg raises are almost the same as knee raises, and the primary difference between the two exercises is that leg raises have you perform repetitions with your knees extended. In contrast, knee raises are about lifting your legs with your knees bent. The former is more difficult and better suited for people who find knee raises less challenging (3).

2. Lying Knee Raise

In contrast to the previous movement, lying knee raises are a beginner-friendly variation that doesn’t require any equipment. Instead of setting yourself up inside a captain’s chair, you have to lie on the floor and raise your knees to your torso.

3. Weighted Vertical Knee Raise

The weighted knee raise is a more advanced variation that further strengthens and develops your abs. One good option is to attach ankle weights before the movement. Alternatively, you can pinch a dumbbell between your feet and lift it repeatedly.

Mistakes to Avoid

Arching Your Lower Back

Arching your lower back is among the most common mistakes with knee raises and other ab movements. The issue occurs due to a lack of ab strength, which forces your pelvis to tilt forward, arching your lower back and causing your hip flexors to take over the movement. Avoid the error by keeping your lower back firmly against the pad and lowering your legs until you notice your lower back arching.

Doing Reps too Quickly

Another error with knee raises is doing reps too quickly. Trainees often rush through the movement to do more repetitions, but doing so can prevent you from getting the most out of each set. A much better approach is to slow the tempo down, feeling your abs work hard from start to finish on each rep.

Not Breathing

The third common mistake with knee raises is holding your breath during a set. Breathing while engaging your abs can be challenging, but you must maintain a steady tempo to fill your body with oxygen and perform optimally. So, breathe in, raise your knees, and exhale just as you lower your legs to the starting position.

Similar Exercises to the Vertical Knee Raise

Cable Crunch

Cable crunches are a simple and effective gym exercise you can do to strengthen your abs. A notable benefit is that you can adjust the resistance to fit your current strength level and increase the load as your abs develop.

Dead Bug

Despite its slightly unusual name, the dead bug is an effective exercise that strengthens your abs and improves muscle coordination. The objective is to lie on the floor, bend your knees, and position them over your hips. Raise your arms above your torso and take a breath. Once in position, extend your right leg as you bring your left arm back and to the side of your head. Bring your leg and arm to the starting position and extend your opposite limbs in the same way. Keep alternating until you finish the set.

Decline Crunch

Decline crunches are an effective exercise that strengthens your abs. The objective is to lie on a decline bench, anchor your feet, and contract your abs to lift your torso several inches off the back support. Performing the movement at a decline forces your abs to work extra hard.

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Flutter kicks are a simple and dynamic exercise that burns calories, improves your cardio, and strengthens your abs. The objective is to lie on the floor, lift your feet a few inches off the floor, have your legs straight, and move them up and down rapidly and alternatingly.

A notable benefit of the exercise is that your abs work extra hard to keep your legs in the air and engage even more to move them up and down. Similarly, kicks develop your hip flexors, the muscles that assist your abs.

We recommend including kicks near the end of your workout, focusing on time under tension rather than a specific rep count.

Level of Exercise: Intermediate

How to do Flutter Kicks

1. Lie on the floor with your legs straight, arms to your sides, and palms flat against the ground.
2. With your lower back in contact with the floor, take a breath and lift your feet several inches off the floor.
3. Take another breath and begin moving your legs up and down alternatingly. Keep your movements short and crisp.
4. Breathe as steadily as you can and go for as long as your abs allow you.

What muscles do flutter kicks activate?

The primary muscle that works during the exercise is the rectus abdominis. Our rectus abdominis covers the stomach area and shortens the distance between the ribcage and pelvis (1). Aside from that, the muscle group engages to keep our legs in the air and flexes isometrically to provide torso support.

Kicks also engage the five hip flexors. The collection of muscles assists the abs in keeping our legs in the air and moving up and down.

The glutes, hamstrings, and quadriceps also work to an extent. These muscles play an essential role in numerous leg motions and contribute during the exercise, but their involvement is limited.

Preforming Flutter Kicks Safely 

An important tip for a safe and effective flutter kick is to keep your lower back flat against the floor at all times. Doing so ensures that your abs stay engaged, provide stability, and do most of the work involved in keeping your legs in the air and moving.

The second tip for kicks is keeping the leg motions short and controlled. Doing so is vital for maintaining your balance and keeping your spine in a healthy position. Moving your legs uncontrollably leads to instability and increases the risk of arching your lower back.

Variations and Modifications of Flutter Kicks

1. Prone Flutter Kick

Prone flutter kicks are a variation you perform while lying on your stomach. Performing the exercise while facing down is beneficial for emphasizing your posterior musculature: the glutes, hamstrings, and lower back.

2. Criss-Cross Flutter Kick

Criss-cross flutter kicks are almost the same as traditional kicks, apart from one difference. Keep your legs straight but move them in and out, positioning one foot over the other alternatingly. Doing so is beneficial for switching things up and possibly involving your oblique muscles more.

Mistakes to Avoid

Arching Your Lower Back

A common mistake with the movement and numerous other ab exercises is arching the lower back. Doing so places unnecessary stress on your spine and lengthens the abs, preventing them from engaging as effectively. Avoid the error by keeping your lower back in contact with the floor from start to finish.

Moving Your Legs too Much

The second mistake with flutter kicks is moving your legs through an extended range of motion. Doing so isn’t necessarily fatal, but the objective is to perform short and quick leg motions, alternating numerous times per set.

Similar Exercises to the Flutter Kicks

Cable Crunch

Cable crunches are a simple gym exercise that strengthens your abs. Unlike many ab movements, the cable crunch is fantastic for trainees of all levels because you can adjust the resistance to suit your strength and endurance.

Bicycle Crunch

Similar to a flutter kick, bicycle crunches are a simple and equipment-free exercise you can do to strengthen your abs. The objective is to perform oblique crunches as you bend and extend your knees alternatingly. Doing so strengthens your entire core area and can improve your endurance (2).

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Lying knee raises are a simple and beginner-friendly exercise that strengthens and develops the rectus abdominis (six-pack). You must lie on the floor, lift your feet off the ground, and bring your knees to your torso.

A notable benefit of the lying knee raise is that the exercise is simple to learn and start doing. Unlike more complex movements, knee raises don’t require exceptional skill or ab strength to do correctly. Another benefit of the movement is that you don’t need any equipment and you can do it almost anywhere, so long as you have a bit of free space. 

Performing lying knee raises is also beneficial for your functional fitness and athleticism. The movement develops your abs, which play a crucial role in torso stability, balance, and spinal health. 

We recommend including the lying leg raise late into your workouts and doing as many slow and controlled repetitions as possible.

Level of Exercise: Beginner

How to do the movement

Step by step Instruction: 

1. Lie on the floor with your head, entire back, buttocks, and heels in contact with the ground.
2. Place your hands to your sides with the palms planted on the floor for balance.
3. Engage your abs, keep your lower back against the floor, and lift your heels a couple of inches off the floor.
4. Take a breath and raise your knees to your chest as you bend them on the way up. 
5. Hold the top position for a moment and lower your legs to the starting position as you extend your knees without letting your feet rest on the floor. Exhale on the way back.
6. Take another breath and repeat.

What muscles does the lying knee raise activate?

The primary muscle group that works during the knee raises is the rectus abdominis (six-pack muscle) (1). Our abs span from just below the ribcage to the pelvic bone, and their primary function is to shorten the distance between the two (2). The muscle group is also essential for torso stability and maintaining an upright posture.

As we tuck our knees to our torso, the rectus abdominis engages and keeps working as we extend our legs and bring them to the starting position.

Tips on Proper Form when Preforming Lying Knee Raises

An essential tip for lying knee raises is to keep the lower back against the floor from start to finish. Doing so is necessary for contracting your abs and forcing them to do all of the work. Arching your lower back lengthens the rectus abdominis, preventing it from doing all the work and instead forcing your hip flexors to engage. 

Another tip for the lying knee raise is to breathe correctly on each repetition and avoid holding your breath. Breathe in before initiating a repetition and exhale as you straighten your legs. Aside from bringing enough oxygen to your muscles, proper breathing is vital for bracing and core stability.

The third tip for the lying knee raise is to perform repetitions slowly, ensuring that your abs do all the work. Raise your legs, bend your knees, hold the top for a moment, and extend your legs in fluid motions, keeping your abs working at all times. 

Our fourth essential tip for good knee raises is to keep your shins parallel to the floor at all points during each repetition. Your shins will be parallel to the floor at the start of each repetition, and you should maintain that horizontal position. Doing so is beneficial for keeping your balance and maintaining consistency of execution from rep to rep.

Variations and Modifications of the Lying Knee Raise

1. Hanging Knee Raise

The hanging knee raise is a more advanced variation of the movement and requires a fair amount of upper body and grip strength (1). Instead of lying on the floor, you have to grab a pull-up bar and hang from it. Once in position, use your abs to draw your knees to your chest, hold the top position, and exhale as you extend your legs.

2. Lying Knee Raise With Crunch

The lying knee raise with crunch is a fun exercise resembling V ups. You’re still lying on the floor and raising your knees to your torso. But, instead of keeping your torso static, you’re also performing a crunch while tucking your knees. Doing so forces your abs to work extra hard, making each repetition more effective.

3. Lying Leg Raise

The lying leg raise is almost the same as a knee raise, apart from one difference: you’re not bending your knees on the way up. Instead, you have to keep your legs straight as you raise them toward the ceiling. The simple modification forces your abs to work extra hard, making the exercise the next step in your ab training progression.

Mistakes to Avoid

Arching Your Lower Back

The most common and limiting error you must avoid with lying knee or leg raises is allowing your lower back to arch. Preventing the mistake is vital for keeping your spine healthy and stopping your hip flexors from taking over the exercise. A simple way to ensure that is to keep your lower back in contact with the floor. As soon as it arches, it will lift off the floor, and you will know that your hip flexors are taking over. The most common cause for that mistake is weak abs, so being conscious of that and working against it will help you develop the necessary core strength.

Doing Reps too Quickly

The second common error with lying knee raises is performing repetitions too quickly. Doing so isn’t necessarily fatal for advanced trainees who know what they are doing, but it can be bad for people new to the exercise. Excessive speed can prevent you from activating your abs effectively and make it easier for you to fall into a lower back arch. The simple solution to the error is to slow down and perform reps slowly, even if that means completing fewer reps per set.

Similar Exercises to Lying Knee Raises

Ab Wheel

Ab wheel roll-outs are a great activity you can perform to strengthen your entire core musculature. The objective is to get down on your knees, place an ab wheel in front of you and grab it with both hands. Once in position, engage your abs and begin to put your weight on the wheel, pushing it to roll forward. Lean forward as much as possible, hold for a moment and move back to the starting position.

Crunch

Similar to lying knee raises, crunches are a simple and beginner-friendly exercise you can do without any equipment (3). The objective is to lie on the floor, bend your knees, and plant your feet flat on the floor. Once ready, engage your abs to raise your upper back several inches off the floor. Hold the top position and return to the floor, exhaling on your way back.

V Up

V ups are a challenging bodyweight movement that strengthens your abs and improves core stability. The objective is to lie on the floor, engage your core, and raise your legs and torso simultaneously, forming a V shape with your body. Doing so forces your abs to work extra hard, making the movement a great addition to your core training progression.

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