Seated · Lower body
Seated Knee Lift
A gentle seated march that works the front of the hips and helps with lifting your feet when you walk or climb stairs.
How to do it
- Sit tall near the front edge of a sturdy chair with no wheels, feet flat and hip-width apart.
- Loop the EZband around both thighs, just above the knees.
- Hold the sides of the seat lightly for balance.
- Lift your right knee a few inches toward the ceiling, keeping the foot relaxed.
- Pause for one second, then lower slowly until your foot is flat.
- Repeat on the left side. That is one rep. Aim for 8–10 reps.
Form tips
- Keep your back tall — don't lean back to lift the knee.
- Move slowly on the way down; that's where much of the work happens.
- Breathe out as you lift, breathe in as you lower.
Using your EZband
Place the band just above the knees. Start with the Light band; the band should feel snug, not tight.
Beginner modifications
- Do the movement with no band until it feels easy.
- Lift the knee only an inch or two.
- Do all reps on one side, rest, then switch.
Safety notes
- Use a stable chair without wheels, ideally against a wall.
- Skip or shorten the range if you feel pinching in the front of the hip.
MyEZfit content is educational only and is not medical advice. Stop if something hurts, and check with your clinician before starting a new exercise routine.