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Seated Knee Raise

Primary target: Iliopsoas (髂腰肌)

Exercise Details

Equipment

Bench/chair (dumbbell between feet optional)

Sets & Reps

3 sets × 12-15 reps

How to do it

Sit on the edge, lean back slightly for stability; draw both knees toward the chest (hip flexor-led) with a small posterior pelvic tilt at the top; extend down slowly.

Common mistakes

Leaning way back for momentum, releasing too fast, tense shrugging

Muscles Worked

Other Exercises for the Same Muscle

Hanging Leg Raise · Walking Lunge · Lying Leg Raise · Loaded March (High-Knee Step)