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 tips below.

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.
  1. Sit in your chair nice and tall making sure your back is straight.
  2. Place your feet on the floor with legs slightly apart.
  3. Take one leg and lift up keeping your knee bent. Raise it until the back of your thigh is slightly off the chair.
  4. Now lower it back down to the floor and repeat on the other side.
  5. Do this for several repetitions
You can can gently hold onto the leg while you lift for added support.

Variation Tip

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 here to view the seated knee lift on youtube.

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