Toning your knees
Strengthening your knees with gentle, continuous bending and straightening.
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If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Sit with your feet pointing forward.
Lower your knees by bending your legs.
Straighten your legs again.
Keep repeating the movement, counting: one, two, three…
Safety notes
- If you feel pain in your knee, stop and rest.
- Move slowly, without forcing the joint.
- Keep your back against the back of the chair.
What you need
- a sturdy chair without wheels
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor← this video
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case
A simple exercise to give your knees strength without leaving your chair. With gentle up-and-down movements, your legs get better ready for everyday life.
What Frank says
Translated from Frank’s Spanish narration.
Exercise twenty: toning your knees. Continuous bending and straightening. Feet pointing forward, we lower and rise: one, two, three…
Related videos
Exercise 19
Toning your knees
A slow, controlled squat that strengthens your knees by lowering as if sitting down on an imaginary chair.
Watch the video
Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
Watch the video
Exercise 18
Toning Your Fists
Opening, closing, spreading and rotating your fists with your arms raised to give strength to your hands and wrists.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.