Surrenders

This can be difficult for some, especially if you have bad knees.  Be safe and use a chair for support if needed.  When pushing yourself up into standing position, push thru your heal on the floor and try to keep your knee somewhat over your ankle.

Start in a standing position with feet about shoulder width apart.  Advanced - put hands behind head or grab weights and have arms to the side.  Without bending over, go down to one knee, then the other knee.  To come up, place the foot of the first leg you brought down back on the floor and push yourself up until both feet are on the floor.  Repeat by starting with the leg that came up last...  You'll always rotate...

Last leg up is the first leg down...  This will help you rotate those feet...