The standing knee raise is a simple and surprisingly effective movement that targets the hip flexors and core. At its most basic, the exercise involves lifting one knee toward the chest while standing tall on the opposite leg. It looks straightforward, but it trains several qualities that matter on a tennis court. Strong hip flexors support quicker first steps, more stable change-of-direction mechanics, and better balance during open stance strokes. The exercise also reinforces posture and core stability. These are foundational attributes that are beneficial for any tennis player.
The standard knee raise can be performed using only body weight. It starts by standing tall, feet hip-width apart. Your body weight is shifted onto one leg, and the opposite knee is lifted upward until the thigh is parallel to the ground. To reinforce control, that position should be briefly held before lowering the leg back to the starting position. To maximize the effectiveness of this move, the torso should remain upright, keeping the ribs stacked and the pelvis neutral. This simple move builds strength, balance, and coordination, and it teaches the hip flexors to work through a controlled range of motion.
If you want to kick the intensity up a notch, adding weight to the lifting leg is a good option. That increased resistance forces the hip flexors and stabilizers to work harder. For tennis, that extra resistance translates to a stronger drive during acceleration and more resilient hip mechanics. Weighted reps also improve time under tension, which prepares the hips for the repetitive, high-volume footwork patterns that tennis demands.
I have seen some trainers online use a kettlebell for additional weight. They put their shoe through the handle across the top of the foot and balance it there while lifting the knee. I tried this variation, but it does not work for me. The handles on my kettlebells are too tight to fit enough of my shoe through the opening to establish stability. The last thing I wanted was to lose balance and drop a kettlebell on the toes of my standing foot. That would be bad. The reasons why are left as an exercise to the reader.
A safer alternative is an ankle strap that attaches a dumbbell to the bottom of the foot. It wraps around the shoe, creating a very stable cradle for the weight. This setup has been a game-changer for me. Additionally, while this will work with any dumbbell, the ones in my home gym are hex-shaped, which makes them even more stable than the round ones. The entire configuration feels secure, allowing me to focus on the movement rather than worrying about possibly injuring myself in an equipment mishap.
With recreational tennis officially in the off-season, now is the ideal time to build strength. Adding or increasing load to your foundational movements, such as the standing knee raise, is a great way to increase your gains.
Ankle Strap for Dumbbells Weights (<- Sponsored Link)
Every Tuesday, I write about training, equipment, or technology that can benefit tennis players.
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