Knee lift out of running position

Purpose of the exercise

Aims to strengthen hip flexors and improve stance leg stability. Improves coordination and control during running and sprinting movements.

Supplies

• Flat surface

• Possible mirror for technique control

Starting position

1. Stand upright with feet hip-width apart

2. Adopt a slightly athletic posture

3. Knees slightly bent

4. Arms in running position

5. Core tightened

6. Look ahead

Implementation

1. Shift weight to the supporting leg

2. Forcefully raise the other knee towards hip height

3. Keep the pelvis stable

4. Move arms along in a running motion

5. Briefly hold control in the highest position

6. Lower the leg back in a controlled manner

7. Change of leg

Points of interest

✓ 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

When this exercise?

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.