If you’re over 60 and dealing with stiff joints or lingering knee pain, there’s one water-based move that offers relief while building strength and stability without stressing your joints. It’s called the lift kick, and it’s a low-impact way to move better and feel stronger.

In the following sections, we’ll look at how the lift kick works and why it’s a standout for retirees. We’ll also cover other effective water exercises you can do to stay active, build balance, and support your knees, whether you’re managing arthritis, recovering from surgery, or just looking to keep moving comfortably.

The lift kick: a water exercise to fortify your knees and balance

The lift kick is one of the best water exercises for older adults, especially those managing knee pain or poor balance. Done with water at waist or chest height, it strengthens the muscles around your knees and hips while improving mobility.

To do it, start by standing near the wall of a pool or swim spa. You can hold on for support. Bend one knee, lift it toward the water’s surface, and extend your leg straight out in front of you. Then, reverse the motion slowly—bend the knee back in, and lower the foot back down. Repeat on the same side, then switch legs.

This simple movement trains the front and back of your leg. Your quads work during the lift, while your hamstrings activate as you bend and lower. Because water provides resistance in both directions, you’re strengthening without the impact that comes with land-based moves, such as brisk walking. You also engage your core and hip muscles to stay upright, which supports better balance.

For seniors, especially those with arthritis, previous injuries, or reduced mobility, the lift kick is a safe exercise. It can improve strength around the knees, reduce joint stiffness, and help with everyday activities like getting up from a chair or climbing stairs.

Other safe water exercises for retirees

The lift kick is great, but it works even better when combined with a few other low-impact water moves. Here are more exercises that pair well with it:

Step downs: Stand on the bottom step of a swim spa or pool. With your other leg extended forward, slowly lower yourself into the water as if doing a one-legged squat. If your knees are sensitive, only lower halfway. Do this 10–12 times per leg.
Kickboard knee raises: Place one foot in the center of a kickboard. Press it down to straighten your leg, then let the board bring your knee back up. Repeat 12–15 times.
Side leg extension: Hold the pool wall and lift one leg straight out to the side, then lower it. Continue for 30 seconds, then switch legs. This helps with lateral balance and hip strength.
Single-leg sweep: Extend one leg forward, pause, then sweep it back behind you. Keep it straight throughout. This move improves both range of motion and strength.
Straight leg march: Lift one straight leg up in front of you, then switch. March at a steady pace to boost your heart rate and work your hip flexors and core.

These movements can relieve stiffness, increase circulation, and support better joint movement. They’re also easy to tailor to your pace and level, so you can build strength, move more freely, and stay confident on your feet.