Displacement exercise: knee lift

Individual work

Stand upright, hip-width apart (starting position, then one leg always moving freely) and alternately raise and lower one knee to navel height in order to move. The arms swing along and support the movement (knee lift). The rhythm/intensity can be varied.

Attention:
Keep your upper body stable/upright, actively support the movement with your arms.

Lighten:
Lift your knees less high; perform more slowly (reduce rhythm/intensity).

Harden:
Lift your knees higher; perform quickly (increase rhythm/intensity); add weight to your legs (hold in your hands).

Variation:
Fold your arms behind your head, move your elbows crosswise towards your raised knee.

2 weight cuffs/weight balls/dumbbells/1 weight waistcoat ► Make the exercise more difficult (additional weight)