Seated Palm Raise With Leg Lift

Seated arms movement. Raise one arm in front of you while lifting the same knee.

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: 2,064
Popularity rank Popularity rank Its place among 142 movements, ranked by times practiced. How we get this number: #85of 142
Difficulty Difficulty How demanding the movement is, from 1 (gentlest) to 5. How we get this number: 2/5
Clarity Clarity How clearly the steps and the video specify the movement, from 1 to 5. How we get this number: 4/5
Time: 30 sec
Equipment: Chair

Focus zonesArms Legs Core

How to do it

Raise one arm in front of you while lifting the same knee.
Gently lower both with control before switching sides.
Coordinate the movement smoothly and feel your arms and legs working together.

About Seated Palm Raise With Leg Lift

Seated Palm Raise With Leg Lift raises an arm and the knee on that same side, then lowers both before switching. The same-side pairing differs from cross-body elbow-and-knee movements.

What to focus on

Identify the matching arm and knee before starting.
Lower both parts smoothly before changing sides.

Make the movement smaller

Lift the knee slightly and keep the arm low, or rehearse the two parts separately.

A mistake to watch for

Accidentally switching to an opposite-arm pattern and rushing to correct it. Pause and reset the pairing.

Practice time and pacing

The app assigns 30 seconds to Seated Palm Raise With Leg 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 Chair Wake-Up, at step 11 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.