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Seated Knee Taps

BeginnerStrengthTier T1

Sit tall near the front of a chair with both feet flat. Raise one foot a few inches and touch that knee with the opposite hand, hold a moment, then let go.

Targets: Hip

Stop if

Stop immediately and contact your GP if you get pains in your chest, dizziness or severe shortness of breath while exercising.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

2

Sets

10

Reps / Time

30 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hold the touch for a few seconds and slowly release. Up to 10 on each side; use the amount assigned for you.
  • Touching the opposite elbow to the knee is an optional progression if you feel able.
  • Check with your doctor or physiotherapist before starting this programme. Avoid any jerky or sudden movement, and stop at once and contact your GP if you feel chest pain, dizziness or severe shortness of breath.
  1. A man sitting tall toward the front of a plain chair, both feet flat on the floor, both arms hanging relaxed at his sides.

    Step 1 of 3

    Sit tall toward the front of the chair with both feet flat on the floor and your arms relaxed at your sides.

  2. The same man sitting tall on the chair, his right foot lifted a few inches off the floor while his left hand rests flat on top of his right knee.

    Step 2 of 3

    Raise your right foot a few inches off the floor and touch your right knee with your left hand. Hold for a moment, then let go.

  3. A man sitting tall toward the front of a plain chair, both feet flat on the floor, both arms hanging relaxed at his sides.

    Step 3 of 3

    Sit tall toward the front of the chair with both feet flat on the floor and your arms relaxed at your sides.

Breathing

  • Breathe normally; sit tall to start each exercise and go at your own pace.

Safety Information

Check with a doctor or physiotherapist before starting this chair-based programme, so they can confirm it suits you. Warning: avoid any jerky, sudden or rapid twisting movement. Work at whatever pace feels comfortable, adjusting it as needed from day to day. Stop at once and contact a GP if chest pain, dizziness or severe breathlessness occurs during the exercises. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.