Alternating Seated Butterfly Knee Raise
A great core & hip flexor exercise with a focus on controlled movements. Feel the burn with each rep!
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Starting Position: Sit on the floor with your legs extended in front of you, ensuring your back is straight and your core is engaged. You can sit on a mat for comfort.
Foot Positioning: Bend your knees and bring the soles of your feet together to form a diamond shape with your legs. Your knees should fall out to the sides.
Hand Placement: Place your hands behind you on the floor for support. Your fingers should point towards your body.
Movement:
Lift your right knee toward your chest while keeping your left foot flat on the ground.
Hold this position for a second, feeling the stretch in your hip.
Lower your right leg back to the starting position.
Repeat the movement with your left knee, lifting it toward your chest.
Repetitions: Continue alternating between your right and left knee for a total of 10 to 15 repetitions on each side.
Breathing: Inhale as you lift your knee and exhale as you lower it back down.
Tips:
Keep your movements slow and controlled to maintain balance.
Focus on your core to help stabilize your body.
If you feel any discomfort, stop the exercise and adjust your positioning.