Exercise of the Month: Knee Lift – Feet Pulling Straps on Short Box

As the year gets into full swing, it’s a great time to focus on movements that ground us, build strength and promote resilience and balance. Our April Exercise of the Month, Knee Lift – Feet Pulling Straps on the Short Box, is taught by Bianca Bolissian, Merrithew^® Lead Instructor Trainer based at our Toronto Corporate Training Center (CTC) and demonstrated by Melina Caleffi, Merrithew^® Instructor Trainer from Espaco Manawa (HC) in Sao Paulo, Brazil.

This exercise challenges your core, glutes, balance and coordination while offering a thoughtful way to reconnect with your body and build stability as the year unfolds.

Benefits of the Knee Lift Feet Pulling Straps Exercise

This exercise delivers a wide range of benefits, including:

Core Strength: Engages deep abdominal muscles for stability and control.
Lower-Body Engagement: Activates especially the glutes and also adductors to maintain alignment and proper biomechanics.
Hip Stability: Strengthens the gluteus medius and other abductors on the top hip.
Coordination and Balance: Requires precise control to maintain control of torso and pelvis against movement of the limb.

Tips for Success

To maximize the effectiveness of this exercise, keep the following in mind:

Align Pelvis and Shoulders: When lying on the short box, ensure your pelvis is aligned with your shoulders to support proper form.
Engage Your Core: Keep your abdominal muscles active to support your spine and maintain balance.
Controlled Movements: Avoid rushing through the exercise. Smooth, deliberate motion maximizes effectiveness.
Alignment Matters: Ensure your spine remains neutral and your shoulders stay stable throughout.
Modify If Needed: Adjust the spring tension or limit the range of motion if you’re new to this exercise.

Who Can Benefit?

This exercise is particularly beneficial for:

Clients focused on improving hip strength and stability: Strengthens the gluteus medius and activates the abductors to support better alignment and control around the hip joint.
Those seeking to balance and stabilize the lower body: Improves coordination and helps build a strong, stable foundation for movement.
Practitioners working on core engagement: Encourages core activation in conjunction with hip and glute stability for a well-rounded challenge.

Looking to Challenge Yourself?

For an added challenge, increase the spring resistance or hold the knee lift for a longer duration before lowering your leg. This intensifies the core and stabilizer engagement, taking your practice to the next level.

Source: https://www.merrithew.com/blog/post/2025-02-10/exercise-of-the-month-knee-lift-feet-pulling-straps-on-short-box