Standing · Strength · one minute

Standing knee lifts

Also called standing march, standing knee raises or marching on the spot.

How to do a standing knee lifts

1. Stand beside or behind a sturdy chair and hold it.
2. Stand tall with your feet hip width apart.
3. Lift one knee towards your waist, only as high as is comfortable.
4. Lower the foot gently, then lift the other knee.
5. Keep holding the chair throughout.

In Vaskuna the voice says: “Stand behind the chair and hold its back. Lift one knee towards your waist, lower, then the other.”

Go gently

Hold the chair throughout.

Breathe easily and steadily.

Make it easier

Lift each knee only a little, as if taking a slow step on the spot.

Make it a little harder

Pause for a moment with each knee lifted before you lower it.

Have within reach

• A sturdy chair

In a session

In Vaskuna this usually lasts one minute. It is part of one routine: Legs and balance.

Questions

How high should I lift my knee?

Aim towards your waist, but only as far as feels comfortable. A smaller lift is perfectly fine. Keep standing tall rather than leaning back.

Do I need to hold on for standing knee lifts?

Yes. Vaskuna asks you to hold the chair throughout. You stand on one foot for a moment each time, so the support matters.

More strength movements

• Sit to stand
• Heel raises
• Wall push
• Seated leg extensions
• Wall sit
• Counter push-up
• Side leg lift
• Standing heel curl
• Gentle hip hinge

Vaskuna is not a medical device. It does not diagnose, treat, monitor or prevent any condition, and nothing in it is medical advice. Talk to your doctor before starting new exercise, and stop and seek medical help if you notice chest pain or tightness, severe breathlessness, dizziness, or a racing heartbeat.