# Knee-Friendly Legs and Balance

A controlled lower-body routine for building steadier legs without jumping. Use support whenever balance needs it.

- URL: https://formaroutines.com/routines/knee-friendly-legs-balance/
- Duration: About 11 min
- Admin slug: knee-friendly-legs-balance

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Supported Split Squat Tap

2 sets · 6 reps · 30s rest · both sides

Hold a chair and lower only a little. Keep the front knee tracking over the middle toes.

### 2. Calf Raise With Pause

2 sets · 10 reps · 25s rest

Rise onto the balls of the feet, pause, then lower slowly. Touch a wall for balance.

### 3. Single-Leg Balance Touch

2 sets · 5 reps · 25s rest · both sides

Stand on one leg and tap the other foot lightly forward, side, and back. Keep the stance knee soft.

### 4. Low Step-Up

2 sets · 6 reps · 30s rest · both sides

Step onto a low stair or sturdy platform. Press through the full foot and step down with control.

### 5. Seated Knee Extension

2 sets · 10 reps · 20s rest · both sides

Sit tall and straighten one knee smoothly. Pause briefly, then lower with control.