Read time : 1.5 minutes
Overview
- Calories Burned: ~0.05 kcal per rep
- Correct Form Duration: 1.5 seconds
- Repeats: 8 times
- Difficulty: Easy
- Position: Sitting
Body Parts Targeted
Calves, Hamstrings, Quadriceps
Description
This is a controlled seated mobility exercise that improves knee range of motion and gentle strengthening. It’s especially useful for rehabilitation, warm-ups, or older adults working on joint flexibility.
Common Mistake:
- Rushing through movements.
- Pressing too hard on the leg.
- Hunching or slouching the back while performing the motion.
Instructions
- Sit tall with both legs fully extended in front of you.
- Gently bend one knee, resisting slightly with your hands as you draw the foot backward until your shin is perpendicular to the floor.
- Use your opposite leg to hook under the bent shin, then guide it slowly back to the starting straight-leg position.
- Perform the same movement with the other leg.
Tips:
- Use light pressure with your hands — enough to guide but not strain.
- Avoid jerky movements — slow, fluid motion is key.
- Focus on maintaining posture: sit upright and avoid slouching.
Rest Instruction:
- Take a break
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