Knee up-down

The knee up-down is a bodyweight exercise that mimics getting up and down from a kneeling position on the floor. It combines the low position of a squat with lunges, bringing some of the benefits of both. It can be done for time or reps as part of a dynamic warm-up or as part of a bodyweight circuit or workout.


  1. Surprisingly intense leg work when done for high reps
  2. Builds coordination and bracing that can carry over functionally to real life
  3. Excellent leg and core exercise for seniors and beginners
  4. Great active rest or “cardio acceleration” exercise
Not Yet Rated

Knee up-down Images


Knee up-down Instructions

Knee up-down muscle diagram