Move · Videos · Strength · 32 min

Lower-Body Strength for Arthritis (Let's Move with Leon)

Lower-Body Strength for Arthritis (Let's Move with Leon) — video by Arthritis UK Play · 32:15

Video by Arthritis UK on YouTube · Open on YouTube

A Versus Arthritis programme session: a standing warm-up, lunges, side leg lifts, glute kickbacks, curtsy steps, calf raises, leg extensions, hamstring curls and sit-to-stands, then a cool-down. A chair is there for support.

  • 32 min
  • All levels
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: posture check, march, wide march, high knees, hip circles, arm raises and steps out and back. 1:20
  2. Side-to-side lunge or lateral rocker: wide stance, feet forward, shift your weight onto a soft knee each way. 6:06
  3. Back lunge: step back and return, front knee soft and behind the toes; lower the back knee as confidence grows. 7:48
  4. Combination: side lunge, back lunge, then change sides; repeat an easier lunge if the coordination is tricky. 8:45
  5. Side leg lifts: shift onto the standing leg and lift the other leg out from the hip, toes forward; each side. 9:58
  6. Standing glute kickback: take a straight leg back without leaning forward, squeezing the buttock; change legs. 11:15
  7. Curtsy: step back and across onto a soft knee and return, using the chair only lightly for support. 12:32
  8. Calf work: heel pumps, then full calf raises, then up faster and down slower; hold the chair if needed. 13:50
  9. Seated leg extensions: straighten one leg slowly, toes back, without locking the knee, then lower; change legs. 17:40
  10. Standing hamstring curls: bring one heel up towards your buttock, knees in line, 30 seconds each side. 19:41
  11. Quick feet: fast little toe taps on the spot, or slow high knees, to raise your heart rate. 21:25
  12. Sit-to-stand for a minute: lean forward and stand, then feel the chair behind your legs before you sit. 23:01
  13. Sit-to-stand again for a minute, this time lowering slowly into the chair against gravity. 24:44
  14. Seated cool-down: ankle moves, calf and hamstring stretches held 15–20 seconds, then side and shoulder stretches. 26:30

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Use the chair for support without resting your body weight on it
  • Feel the chair on the back of your legs before you sit back down
  • Skip exercise if joints are hot and swollen; work within your own range

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadlunges, side leg lifts, kickbacks, curtsy, sit-to-stands
  • Knees takes loadlunges, curtsy, a minute of sit-to-stands twice
  • Ankles & feet takes loadcalf raises, heel pumps, quick toe taps
  • Standing on one leg. Keep a chair or a wall within reach.

Easier option from the coach: Chair support offered for the one-leg moves; easier lunge versions shown

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Arthritis UK; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety