Over the years, the muscles that control your stride and hip stability lose strength. This exercise helps to recover it without impact.
Why it’s helpful
- Improves knee elevation and leg extension.
- Strengthens glutes and hip flexors.
- Contributes to a safer and smoother ride.
How to do it
- Stand up holding a chair or countertop for balance.
- Raise one knee as far as is comfortable for you and maintain a short pause.
- Lower down and then extend your leg back by squeezing your buttocks.
- Repeat 10 to 15 times per leg.
- Keep your movements slow and controlled.
Variations
- Beginner: Raise the knee only halfway.
- More advanced: Add a 2-second pause on each move.
- If there is lumbar discomfort: reduce the range of motion.
An ideal complement for those who walk every day
These three exercises bring what walking can’t work on its own:
- Chair squat: strength in legs.
- Wall flexion: postural support and stability of the trunk.
- Hip extension gait: stride control and balance.
Incorporated several times a week, they can help maintain mobility, strength and confidence in daily life.
Important Warning
This content is informational and is not a substitute for evaluation by a health care professional. Before starting an exercise routine, especially if you’re over 65 or have pre-existing medical conditions, consult with your doctor or physical therapist.
