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Boat knee extensions, illustrated in 3 steps
Sit on the floor in a bent-knee boat position with feet raised, arms forward and back long.

Hips, Core

Boat knee extensions

A simple move for your core and hips, done on the floor. About 30 seconds.

Position
On the floor
Equipment
None
Time
About 30 seconds
Works
core and hips

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How to do boat knee extensions

  1. Set

    Sit on the floor in a bent-knee boat position with feet raised, arms forward and back long.

  2. 1

    Extend both knees only as far as you can keep your torso still.

  3. 2

    Keep your torso at the same angle.

  4. 3

    Bend the knees slowly to return.

Take care. Use a comfortable range. Stop if you feel pain, dizziness, or loss of control.

Gentle movement guidance, not medical advice. Stop if anything hurts.

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Illustration drawn for Desk Gym.