Seated Leg Lifts

Straighten one knee and hold to work the front of the thigh without standing. 8 each leg.

12 / 14Side view of a seated figure with one leg straightened forward, toes pointing up
The dark figure shows the position; orange dotted arrows show which way to move. Front-view pictures work like a mirror: copy them as if they were your reflection.

How to do it

  1. Hold the sides of the seat.
  2. Slowly straighten your right knee until your leg reaches forward.
  3. Pull your toes back toward you and hold for 2 seconds.
  4. Lower slowly. Switch legs.

How many 8 times each leg

Gentler version

Straighten only partway.

Who should skip this or take care

Move only in a comfortable range, and stop if anything hurts.

Read the safety check if you have a heart, bone or joint condition.

Common mistake

Kicking the leg up fast. Lift slowly and lower slower.

In the Steady Seat printable plans this move is called Seated Leg Lift.

The chair yoga chart

  1. 01Belly Breathing5 slow breaths
  2. 02Seated Mountain PoseHold for 30 seconds
  3. 03Seated Neck Stretch3 times each side
  4. 04Shoulder Rolls5 circles each way
  5. 05Seated Cat–Cow6 rounds
  6. 06Seated Side Stretch3 times each side, hold 2 breaths
  7. 07Seated Spinal Twist2 times each side, hold 3 breaths
  8. 08Self-Hug StretchHold 3 breaths, twice
  9. 09Wrist and Finger Exercises5 circles each way, 5 open-and-close
  10. 10Seated March30–60 seconds
  11. 11Seated Ankle Exercises10 rocks
  12. 12Seated Leg Lifts8 times each leg
  13. 13Seated Figure-4 StretchHold 3 breaths each side
  14. 14Seated Hamstring StretchHold 3 breaths each side

More for hips and legs

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