Movement · Standing Balance
Standing Knee Lift
The Work · Move 3 of 11 · 20–30 sec each
Why this one
Lifting one knee high while you balance wakes up the deep hip and core muscles that keep you upright — the very muscles that catch you when you trip.
How to do it
Standing tall near support, shift your weight onto one foot and draw the opposite knee up toward hip height. Bring your hands together at your heart and hold. Then switch sides.
Keep in mind
Stand tall through the spine — don’t lean back. Draw the belly gently in to steady you.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →