Before printing, click on File, then Page setup, & select landscape orientation
  Seated knee raise (iliopsoas muscle exercise) Pilates Information
Pilates Alexander Technique
Free pilates Exercises Online
Caution: Iliopsoas tendonitis after total hip arthroplasty may be more common than acknowledged: Do not flex your hip more than 90 degrees without the consent of your surgeon!
The Seated Knee Raise:- Start Position
  1. Sit on a chair or comfortable seat with your back supported.
  2. Let your lumbar spine flex a little so that your pelvis is "looking upward".
  3. Use your hands to bring your right leg up to the flexed position, and release the leg.
  4. Scapulas anchored and head buoyant on top of your spine.
The Seated Knee Raise:- Action
  1. Breathe in and zip and hollow.
  2. (Breathing out): Raise your right knee and hold.
  3. Breathe in and maintain zip and hollow.
  4. (Breathing out): Lower your right knee (small movement - about 5 cm).
  5. Repeat four to 10 times.

Option: You can make this exercise harder by pushing down with your left hand on your knee.
Stretch and trigger point your hip flexor muscles before and after this valuable exercise! - See: The Safe Psoas and Hip Flexor Stretch, also Triggerpoint Therapy Workbook....
(iliopsoas, tendonitis, bursitis, pilates exercise, Scroll right>>>...)
© Bruce Thomson, EasyVigour Project scroll up^^^^.....
The Seated Knee Raise:
Start Position


The Iliopsoas muscles

The Tensor Fascia lata and Sartorius
Picture of Sartorius and tensof FAscia Lata
What it does
  • Works the Iliopsoas muscle in preference to the Tensor fascia lata, thereby minimizing hip medial rotation(1).
  • The specific body positioning and Pilates style bracing protects the lumbar spine from the compressive forces of the Iliopsoas muscle.
  • According to Sahrmann(1), a strong Iliopsoas aids in preventing forward glide of the femoral head in the hip socket, which is the "directional susceptibility of motion" associated with hip & groin pain due to iliopsoas tendonitis/ bursitis, & acetabular labral tears. (See also ref. 3)
Watch Points
  • Keep all other leg muscles relaxed. This is a skill rather than a strength exercise!
  • Keep the upper body relaxed.
  • Make sure that the hips do not twist to the side.
  1. Shirley A Sahrmann: Diagnosis and Treatment of Movement Impairment Syndromes; Publ. Mosby 2002 ISBN 0-8016-7205-8
  2. Consequences of Office Chair Sitting(3): Tight Hamstrings, Iliopsoas Trigger Points, Erector Spinae Muscle Fatigue.
  3. Harding L, Barbe M, Shepard K, Marks A, Ajai R, Lardiere J, Sweringa H: J Orthop Sports Phys Ther. 2003 Mar;33(3):118-25: Posterior-anterior glide of the femoral head in the acetabulum: a cadaver study.