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Armchair Exercise – Hip & Knee Raise

Therapyroom1 picture of a man sitting and raising his knees to chest

The hip and knee raise is a fantastic way in which you can keep all your lower limbs moving, especially if you are disabled, elderly or someone who does very little exercise. You might find it hard at first due to inactivity but once you get the hang of it you will find this easy and something you can do every day. Again we urge caution that if you are suffering from severe hip problems please visit us first and we can modify this exercise for you. Some conditions we would advise you to contact us about.

  • Long terms – Hip Joint Replacements
  • Snapping Hip Tendon
  • Arthritis of the Hip
  • Sciatica
  • Inflammatory Joint Diseases e.g. Rheumatoid
  • Bursitis

Level: Beginners

Equipment: Armchair


Starting position:

  • Sit upright in your armchair.
  • Knees should be bent around 90 degree as in the picture.
  • Feet flat on the ground.


  • Slowly raise your left leg up in the air, about 6 inches of the ground.
  • Lower it down and then raise your right leg.
  • Gradually increase the height of you foot away from the ground as you exercise.
Reps Sets Time (seconds)
7 2

Advancement of Exercise

Reps Sets Time (seconds)
7 2 Hold 3 seconds when foot in the air

Note:// Although these exercises are designed to help you help yourself, we urge caution in all rehabilitation that you do not over do the exercises. If you feel pain then call 01522 511834 to make an appointment with one of our highly trained therapists. Remember we have not examined you!

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