Quadruped Knee Lifts
Quadruped knee lifts are a bodyweight exercise targeting the glutes and core stabilizers. Hovering the knees off the floor while on all fours builds core endurance and hip stability, and is commonly used in rehabilitation and activation routines.
How to do it
- Start on all fours with your hands under your shoulders and knees under your hips.
- Brace your core and lift one knee slightly off the floor while maintaining a flat back.
- Hold the position for a moment, then lower that knee and lift the other.
- Continue alternating for the desired number of repetitions.
- Avoid allowing your hips to rotate or shift during the movement.
Form cues
- Stack your hands directly beneath your shoulders and knees under your hips.
- Draw your belly button in slightly to brace your core before you move.
- Hover one knee just an inch or two off the floor without shifting your weight.
- Keep your back flat like a tabletop throughout the entire lift.
Breathing: Inhale to prepare on the floor, and exhale gently as you hover your knee off the ground.
Common mistakes
- Arching your lower back, which shifts the work away from your core and places unnecessary stress on your spine.
- Letting your hips swing side to side, which reduces the stability challenge for your glutes and deep core muscles.
- Lifting your knees too high, which usually means your torso is rotating instead of staying level.
Muscles worked
Primary: glutes. Secondary: abs, lower back, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 10 alternating reps with a 2-second hold, rest 45 s
Lose weight
3 sets × 10–15 alternating reps, rest 45 s
Build muscle
3 sets × 8–12 controlled lifts per side, rest 60 s
Easier, harder & alternatives
Take care if…
- If you feel wrist discomfort, try modifying your hand position or using a soft mat.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if my wrists hurt during quadruped knee lifts?
Try making a fist to keep your wrists in a neutral position, or practice on a padded mat to reduce pressure.
How high should my knees hover off the floor?
Just an inch or two is plenty. The goal is stability and control, not height.
Can I do this exercise every day?
Yes, because it uses bodyweight and is low impact, you can include it in your daily routine as a warm-up or core activation.