Seated Knee Lift

Seated legs movement. Sit tall with both feet supported on the floor.

Times practiced Times practiced How many times people completed this movement in workouts in the app, from August 18, 2026 to October 15, 2026. How we get this number: 2,150
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #80of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 1/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 5/5
Time: 30 sec
Equipment: Chair

Focus zonesLegs Core

How to do it

Sit tall with both feet supported on the floor.
Lift one knee toward the chest without leaning backward, then lower the foot with control.
Repeat a few comfortable lifts, then change legs while keeping the torso steady.

About Seated Knee Lift

Seated Knee Lift raises and lowers one knee with control while the opposite foot stays grounded. Repeat a few comfortable lifts, then change legs. Keep the upper body steady and let the thigh return to the seat before beginning the next repetition.

What to focus on

Keep the supporting foot flat as the other knee lifts.
Lower the foot gently and pause before changing legs.

Make the movement smaller

Lift the foot only a small distance and rest it fully between repetitions.

A mistake to watch for

Leaning backward to bring the knee higher. Use a smaller lift and keep the body supported by the seat.

Practice time and pacing

The app assigns 30 seconds to Seated Knee Lift. Use that as a time block, with pauses whenever you need them. Move at the demonstration’s controlled pace; the timer is not a repetition target. Watch the full movement once before following along.

Set a firm chair on a nonslip surface and leave room for the arm and leg movements shown. A chair without wheels keeps the setup steady.

Where you will practice it

You will find this movement in Seated Sunrise Flow, at step 11 of 16. It first appears on day 2 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.