SHIFT Fit
Standing alternating knee to elbow
Standing alternating knee to elbow: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Stand with elbows bent and hands near head.
- Lift one knee towards opposite elbow. Rotate gently without pulling the neck.
- 5 minutes continuous at an easy conversational pace. Start and finish gently. This is a duration option, not a fitness-level assessment. Rotate gently without pulling the neck.
Equipment
- none
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| intermediate | 5 minutes continuous at an easy conversational pace. | none |
| intermediate | 10 minutes continuous at an easy conversational pace. | none |
| intermediate | 15 minutes continuous at an easy conversational pace. | none |
| intermediate | 2 minutes easy, then 4 × (1 minute moderate + 1 minute easy), then 2 minutes easy. | none |
| intermediate | 2 minutes easy, then 4 × (2 minutes moderate + 1 minute easy), then 2 minutes easy. | none |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Reduce range if the knee position is uncomfortable; do not force painful loading.
- Rushing; lifting the knees beyond control; adding jumps or twisting the knees. Exercise check: Rotate gently without pulling the neck.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.