Chair Seated Swimming Knee Raise
A low-impact, seated exercise targeting core & legs. Simulates swimming while sitting, great for limited mobility.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Start by sitting upright on a chair with your feet flat on the ground and your arms extended straight in front of you at shoulder height. Your back should be straight and your core engaged.
2. Slowly raise your right knee towards your chest while keeping your arms extended. Try to lift your knee as high as you can without leaning backward or compromising your posture.
3. Hold the knee raise for a moment, ensuring your core is still engaged and you're sitting tall.
4. Return your right foot back to the ground and immediately raise your left knee towards your chest, maintaining the same upright posture and arm position.
5. Alternate between the right and left leg knee raises, simulating a swimming motion with your legs while staying seated.
6. Continue this movement for the desired number of repetitions or for a set duration of time. Remember to perform the exercise in a controlled manner to maintain balance and focus on the muscle groups being worked.
Optional: To increase the difficulty, pause and hold the knee in the raised position for a longer duration, or add a gentle twist of the torso towards the raised knee to engage the oblique muscles further.
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