The Supported Knee Lift
A gentle standing knee lift with counter support that wakes up the hip flexors before walking.
Starting Position
Stand beside a kitchen counter or a sturdy chair secured against a wall. Rest one hand lightly on it and set your feet hip-width apart.
Step-by-Step Movement Instructions
- 1Stand tall beside your support with your weight settled evenly on both feet.
- 2Lift one knee a few inches, staying well below hip height.
- 3Hold the lift for one slow breath, letting the support handle your balance.
- 4Lower the foot slowly back to the floor.
- 5Repeat two more times on the same side.
- 6Change sides and repeat the set.
Practice Duration
Three slow lifts each side, holding one breath per lift. One round is enough on most days.
Breathing Cue
Exhale gently as the knee rises. Inhale as it lowers. Never hold your breath.
Supported & Seated Variation (Path A)
Sit upright in a sturdy chair and lift one knee a few inches, then lower it slowly. Alternate sides, or stay on one side if that feels steadier.
What to Notice During Practice
Your trunk stays tall — if you lean back or sideways, lower the lift height.
Hip or groin pain, knee pain, dizziness, breathlessness, or any wobble your support hand cannot steady.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 37 are currently being filmed with certified senior practitioners.
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