Seated Knee Lift
Senior Strength Training Exercises Video Series
This seated knee lift is the second lower body strengthening exercise
and the fifth video in this series.
This exercise will help strengthen the quadriceps and hamstrings.
The quadricep is the large muscle in the front of the upper leg (the
front part of the thigh).
The hamstrings are the back part of the thigh. Keeping these muscles
strong will help keep your knees strong as well.
The inner and outer parts of your thighs are also important to
strengthen in order to keep your knees strong.
These muscles are your adductors (inner thigh) and abductors (outer
thigh). You can add a slight variation to this senior strength training
exercise that will help strengthen the inner and outer thigh.
Just use the tips below the exercise for the variation.
Exercise #5 - Seated Knee Raise
The instructions below are for the basic seated knee raise. If you want
to add an extra step for the inner and outer thigh, just refer to the
In the video, she also explains how you can add resistance using bands
to this senior exercise. So if you think you are ready, be sure to
watch the end of the fitness video.
Sit in your chair nice and tall making sure your back is straight.
- Place your feet on the floor with legs slightly apart.
- Take one leg and lift up keeping your knee bent. Raise it
until the back of your thigh is slightly off the chair.
- Now lower it back down to the floor and repeat on the other
- Do this for several repetitions
You can can gently hold onto the leg while you lift for added support.
To strengthen the outer and inner thighs, add this variation.
Repeat steps 1 - 3 above. Then use these steps below.
Once the leg is lifted, open the leg by moving it to your side as far
as you can. Squeeze the outer hip and thigh while you do this.
Then bring the leg back while squeezing the inner thigh. Place the leg
back on the floor and repeat on the other side.
Watch the video below to ensure you are doing the this move correctly.
Not all mobile devices will display the video correctly. If you are not
seeing the full video (or it's not displaying at all), click
to view the seated knee lift on youtube
Weight Loss Over 40
Losing weight can be difficult at any age, but once we hit 40, it
sometimes feels impossible. Check out these tips to help you lose weight even after the age of 40.
Diabetes and Exercise
Exercise plays an important role in controlling your diabetes. Read
this article to learn more.
This is a difficult time in life for many women. With all the changes
happening and the mood swings, it can be a very confusing time as well.