ALTERNATING KNEE RAISES WITH DUMBBELLS
Strengthen hip flexors and improve lower body coordination through alternating knee raise movements with dumbbell stabilization.
How to Perform
- Stand in chest-deep water with feet together, dumbbell floats in each hand with arms by sides.
- Keep pelvis and trunk stable throughout movement.
- Raise right knee until thigh is parallel to water surface.
- Lower right leg and immediately raise left knee to parallel position.
- Continue alternating knee raises for 10 repetitions at 30 beats per minute cadence.
Key Execution Cues
Remember: Do not move trunk. Keep pelvis stable. Raise thighs to parallel only, avoid excessive hip flexion. Dumbbells provide stability and slight resistance. Breathe rhythmically.
Safety & Precautions
Important: Avoid if acute hip flexor strain or recent hip surgery. Use caution with lumbar flexion intolerance.
Additional Safety Notes: Avoid if hip flexor pain develops. Maintain upright posture. Do not lean backward to compensate.
Exercise Modifications
Make it Harder (Progressions)
Increase cadence to 35-40 bpm. Add second set. Increase knee lift height slightly if form maintained.
Make it Easier (Regressions)
Reduce knee lift height. Slow cadence to 20-25 bpm. Use pool wall for support instead of dumbbells.