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Step 1
Stand about 1 to 2 feet behind a straight-back chair. With your hands on the back of the chair, place your feet shoulder-width apart. A dining room chair is perfect for this. Make sure the chair back is high enough that you don't have to slump over to comfortably place your hands on it.
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Step 2
Lift your right knee up until your thigh is parallel to the floor. If you can't lift it that high, just lift it as high as you can. You can work up to a higher lift as your hips become more flexible.
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Step 3
Do 8 to 15 repetitions of this movement using slow, controlled movements. Raising and lowering should be done to the count of 3. To be sure your holding the form long enough, pause for a second or two when you reach the top of the movement.
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Step 4
Start the exercise with your left leg after you've completed your first set of repetitions with your right leg, and repeat the set of 8 to 15 repetitions.
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Step 5
Complete a total of two to three sets of this hip flexion exercise with a two- to three-minute rest in between.
