The knee lift from stance in running position is an exercise in which you forcefully raise one knee from an athletic stance as if you were performing a running movement. During the movement, the stance leg remains stable while the hip of the free leg actively bends.
The exercise focuses on improving hip flexion strength, stance leg stability and coordination of gait. With controlled execution, this exercise can help develop a more efficient gait pattern.
Aims to strengthen hip flexors and improve stance leg stability. Improves coordination and control during running and sprinting movements.
Flat surface
Possible mirror for technique control
Stand upright with feet hip-width apart
Adopt a slightly athletic posture
Knees slightly bent
Arms in running position
Core tightened
Look ahead
Shift weight to the supporting leg
Forcefully raise the other knee towards hip height
Keep the pelvis stable
Move arms along in a running motion
Briefly hold control in the highest position
Lower the leg back in a controlled manner
Change of leg
✓ Keep the stand leg stable
✓ Pelvis remains straight and controlled
✓ Core continuously tightened
✓ Move controlled
✓ Use active arm movement
✗ Tilting pelvis
✗ Excessive sitting back
✗ Lift knee too low
✗ Execution too fast without control
✗ Ignoring pain in hip, knee or lower back
Knee lift from stance in running position is used to improve hip flexion strength, stance leg stability and gait coordination. The exercise is often used within running training, sports-oriented strength training and rehabilitation programmes aimed at returning to running or sprinting.
In addition, this exercise can help improve running technique and develop efficient knee lift during acceleration and sprinting movements. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, symptoms and recovery status.
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