Seated Knee Lift With Breath And Open Arms

Seated arms movement. Cross your arms and lift one knee up toward your chest, then open your arms wide as you straighten the lifted leg.

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: 1,935
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #96of 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 zonesArms Legs Core

How to do it

Cross your arms and lift one knee up toward your chest, then open your arms wide as you straighten the lifted leg.
Breathe in to open your chest and exhale to bring your arms back to cross and gently switch legs.
Let your breath set the pace, making each movement feel steady and controlled.

About Seated Knee Lift With Breath And Open Arms

Seated Knee Lift With Breath And Open Arms combines a crossed-arm knee lift with an opening of the arms as the lifted leg straightens. It is a multi-part chair movement, so learn one complete cycle before switching legs.

What to focus on

Keep the torso steady as the knee lifts.
Open the arms and extend the leg through comfortable ranges, then regroup before switching.

Make the movement smaller

Lift the knee less and extend the leg only partway. Rehearse the arms and legs separately before combining them.

A mistake to watch for

Leaning backward to create room for the knee. Reduce the lift and maintain a steady seated position.

Practice time and pacing

The app assigns 30 seconds to Seated Knee Lift With Breath And Open Arms. 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 Chair Wake-Up, at step 9 of 14. It first appears on day 1 of the Seated Beginner 30-Day Plan. The day count below follows the extended version; shorter days can use fewer movements.