Increases heart rate, endurance and aerobic fitness when used as part of an aerobic training session. Lifting the leg will strengthen leg muscles and help with balance.


  • Make this easier

    • Slow the pace.
    • Complete with support or seated.
    • Aim for smaller leg raises initially.
  • Make this harder

    • Complete the exercise free-standing.
    • Increase the number of repetitions.
    • Increase the intensity (for example, by lifting your legs higher).


Step 1

Aim to lift the knee to waist height, or as high as is comfortable, then lower your foot back down to the floor.

Step 2

When bringing the leg down, avoid stomping – lower it with control.

Step 3

Add in arm movements. Use the opposite arm to leg, if appropriate.