Procaryote
Hip · Strengthening

Wall Sit with Knee Raise

Wall sit with knee raise, 3 sets, 10 repetitions per leg, hold 2 seconds at the top

Illustration of the Wall Sit with Knee Raise exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Hold: 2 seconds at the top

Description: Adopt the wall sit position, back against a wall, knees bent at 90 degrees. Keeping this position, lift one knee towards the chest, hold for 2 seconds, then slowly lower. Alternate legs, controlling the movement well.

Tips: Keep your back firmly pressed against the wall and engage your core to protect your back. Do not let your knees go past your toes.

Progression: Gradually increase the hold time at the top up to 5 seconds, or add repetitions according to your comfort.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Wall
Starting position
Back against wall, seated in a wall sit position with knees bent at 90 degrees
Clinical goal
Strengthen muscles around the hip
Also known as
wall sit with knee lift, exercise wall sit knee raise, isometric wall sit with movement

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.