Knee-Friendly Lower Body

Stand tall with feet shoulder-width apart, near support if needed.

1. Bend your knees and sit back slightly - only about a third of a normal squat.
2. Pause briefly with knees over toes and heels down.
3. Push through both feet to stand tall again.

• Shallow on purpose - stop around 30 degrees of bend.
• Keep weight even between both legs.
• Knees track over toes, never caving in.

Lean your back flat against a wall with feet about a step away from it, hip-width apart.

1. Slide down the wall slowly until your knees reach a gentle bend.
2. Pause briefly without going deeper than comfortable.
3. Slide back up smoothly to standing.

• Keep your whole back in contact with the wall.
• Stop around a 45-degree knee bend.
• Heels stay planted throughout.

Lie back with a rolled towel under your knee so it rests slightly bent.

1. Straighten the knee by lifting your heel until the leg is as straight as comfortable.
2. Squeeze the front of the thigh at the top for a moment.
3. Lower the heel slowly back down.

• Keep the back of the knee on the towel the whole time.
• Move slowly - the squeeze matters more than speed.
• Keep toes pulled up toward you.

Lie on your back on the mat. Bend one knee and place that foot flat on the floor, then extend the other leg straight along the mat with the foot relaxed. Rest your arms by your sides and settle your lower back toward the floor.

1. Tighten the muscles on the front of your straight leg so the knee stays firm and long.
2. Exhale — lift the straight leg smoothly until it reaches about the height of your bent knee.
3. Pause briefly at the top, keeping your thigh engaged and your foot relaxed.
4. Inhale — lower the leg with control back down to the mat, then reset before the next repetition.
5. Work through your repetitions, then switch to the other leg.

• Keep the raised leg straight — the lift comes from the front of the thigh and the hip, not a bending knee.
• Keep your lower back settled toward the mat throughout, so it stays quiet as the leg moves.
• Move slowly in both directions rather than swinging the leg upward.
• Keep your foot relaxed and your shoulders soft.

Stand tall near a wall, chair, or counter and rest one hand on it for balance. Set your feet hip-width apart with your weight settled onto the leg closest to the support. Lengthen through the crown of your head and keep your hips level.

1. Shift your weight fully onto your supporting leg, keeping a soft bend in that knee.
2. Exhale — lift your other leg out to the side, keeping it straight and the toes pointing forward.
3. Raise it to a comfortable height where your hips stay level, then pause briefly.
4. Inhale — lower the leg back down with control to meet the other foot.
5. Work through your repetitions, then turn around and work the other side.

• Lift the leg directly out to the side, not forward — keep your toes pointing ahead.
• Keep both hips level and your torso upright; don't lean toward the support to gain height.
• Let the outer hip do the work rather than swinging the leg up with momentum.
• Keep your standing knee soft and your core gently engaged for balance.

Stand tall near a wall, chair, or other stable object. Place your left hand on it for balance. Shift your weight onto your left foot.

1. Bend your right knee and bring your right heel toward your right glute.
2. Reach back with your right hand and gently catch the top of your right foot or your ankle.
3. Inhale — lengthen your spine. Exhale — gently draw your heel closer to your glute and your right knee slightly back. Hold for the prescribed duration, breathing steadily.
4. Release and switch sides.

• Keep your knees close together; don't let the bent knee swing out to the side.
• Keep your hips squared forward — don't twist to follow the bent leg.
• If you can't reach your foot, loop a strap or towel around the ankle and hold the ends.