Toning your knees
A slow, controlled squat that strengthens your knees by lowering as if sitting down on an imaginary chair.
Share it with your family
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 with your feet pointing forward.
Lower yourself slowly as if sitting down on an imaginary chair, counting to six.
Rise back up, counting to four.
Breathe.
Safety notes
- Keep a chair or a wall nearby in case you need to steady yourself.
- If you feel pain in your knees, stop and do not push through it.
- Only move as far as feels comfortable.
What you need
Nothing special: comfortable clothes and a firm chair.
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
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
This exercise builds strength in your knees with a gentle down-and-up movement. Imagine you are sitting down on an invisible chair: you lower yourself slowly and then rise back up. It is a simple movement that helps keep your legs steady for everyday life.
What Frank says
Translated from Frank’s Spanish narration.
Exercise nineteen, toning your knees, isometric hold, feet pointing forward. We sit down on the imaginary chair: one, two, three, four, five and six. We rise up: one, two, three, four. We breathe.
Related videos
Exercise 20
Toning your knees
Strengthening your knees with gentle, continuous bending and straightening.
Watch the video
Exercise 18
Toning Your Fists
Opening, closing, spreading and rotating your fists with your arms raised to give strength to your hands and wrists.
Watch the video
Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.