Chair Seated Knee Raise Hold
Strengthen your core & improve balance! This seated knee raise hold is gentle, effective, and perfect for any fitness level.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Positioning:
1. Sit on the edge of the chair with your back straight and feet flat on the floor.
2. Ensure your knees are bent at a 90-degree angle.
3. Place your hands on the sides of the chair to help stabilize your body.
Movement Instructions:
1. Engage your core muscles.
2. Slowly lift your right knee towards your chest, keeping your foot flexed and not touching the floor.
3. Hold the raised position for a few seconds, maintaining core engagement.
4. Slowly lower your right leg back to the starting position.
5. Repeat the movement with your left leg, lifting the knee towards your chest.
6. Continue alternating between right and left legs, ensuring controlled movements.
7. Aim for 10-15 repetitions on each side, or as comfortable for you.
Tips:
- Focus on maintaining a straight back throughout the exercise.
- Move slowly to enhance balance and control.
- If needed, reduce the range of motion until comfortable.