Knee Bends with Feet Together
Bending and straightening your knees with your feet together to strengthen your legs and work on your balance.
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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
Stand up with your feet together, close to a chair for support.
Bend your knees gently, as if you were about to sit down.
Straighten your legs and return to the starting position.
Repeat the movement at the pace Frank tells you.
Safety notes
- Keep one hand near the chair in case you lose your balance.
- If you feel pain in your knees, stop and rest.
- Don’t bend lower than feels comfortable.
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
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair← this video
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case
This exercise works your legs and your balance in a very simple way: bending and straightening your knees with your feet together. With your feet close together, your body has to work a little harder to stay steady, and that’s exactly what we’re after.
What Frank says
Translated from Frank’s Spanish narration.
Exercise fifteen: knee bends with feet together. One, two, three.
Related videos
Exercise 14
Marching on the Spot
Marching on the spot to get your legs moving and wake up your body.
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Exercise 16
Bird in Flight
Rising onto your toes to strengthen your legs and work on your standing balance.
Watch the video
Exercise 17
Counting with Your Feet
Moving your feet one at a time while you count to twelve, to keep them nimble.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.