KNEE TUCK - HEEL LIFT
Strengthen hip flexors and calf muscles through knee and heel lifts.
How to Perform
- Stand in shoulder-high water with neutral posture.
- Bend your knee, bringing your foot up behind you.
- Repeat with the other foot.
- Continue alternating feet in a controlled, rhythmic pattern.
Key Execution Cues
Remember: Lift knee smoothly and controlled. Keep movement rhythmic. Maintain upright posture.
Safety & Precautions
Important: Avoid if knee pain or calf strain. Do not force the movement.
Additional Safety Notes: Do not jerk the movement. Keep movement within comfortable range. Stop if experiencing pain.
Exercise Modifications
Make it Harder (Progressions)
Increase repetitions. Increase knee height. Increase movement speed.
Make it Easier (Regressions)
Reduce repetitions. Decrease knee height. Move more slowly.