Move · Videos · Gentle & Seated · 10 min

Seated Strength Exercises for Older Adults

Seated Strength Exercises for Older Adults — video by Dartmouth Health Play · 9:43

Video by Dartmouth Health on YouTube · Open on YouTube

A simple set of chair exercises from a health system's aging resource centre for people who cannot stand or need support: toe and heel raises, knee straightening, knee lifts, hip slides and a band row, ten of each.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • chair, resistance band

Good forHealthy ageing

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Step by step 9

Tap a time to watch that step in the video.

  1. Toe raises: sit tall with feet flat and lift the toes as high as you can, ten times. 0:14
  2. Heel raises: sit up straight with feet flat and lift the heels as high as you can, ten times. 1:10
  3. Knee straightening, right leg: straighten the knee fully, then lower the foot, ten times; ankle weights optional. 2:10
  4. Knee straightening with the left leg, ten times. 3:42
  5. Knee raises, right leg: lift the knee as high as you can, helping it up with your hand if needed; ten times. 4:26
  6. Knee raises with the left leg, ten times. 5:53
  7. Hip slides, right leg: slide the leg out to the side and back in, with a band round the thighs if you have one. 6:37
  8. Hip slides with the left leg, ten times. 7:53
  9. Band row: hold the band taut, draw the elbows back and squeeze the shoulder blades together, ten times. 8:32

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

Form cues from the coach

  • Sit up as tall as you can with feet flat on the floor
  • Help the knee up with your hand if the leg is weak or sore
  • Squeeze the shoulder blades together as the elbows draw back

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesseated band row
  • Elbows movesseated band row
  • Upper back movessitting tall, band row squeezing blades
  • Hips movesseated knee raises, hip slides out and in
  • Knees movesseated knee extensions, optional cuff weights
  • Ankles & feet movesseated toe raises and heel raises

Easier option from the coach: Seated throughout; no weights needed; hand can help lift the knee

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 Dartmouth Health; 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