Seated Leg Strength Exercises for Seniors

Step by step 8

Tap a time to watch that step in the video.

1. Knee extensions: sit back, straighten one leg and squeeze, hold, then lower slowly; alternate legs. 0:54
2. Straight leg raises: sit forward, other foot flat, lift the straight leg 10 times; then the other leg. 2:57
3. Heel slides: sit tall and slide your foot back along the floor until it is under you; socks help it glide. 4:35
4. Calf raises: sit tall, rise high onto your toes, then lower slowly; 10 times. 6:49
5. Pressed calf raises: push down on your knees as you rise onto your toes and hold for five seconds; 5 times. 7:32
6. Toe raises: lift your toes as high as you can, hold, then lower slowly; 10 times. 8:28
7. Inner thigh squeeze: ball, cushion or fists between your knees, squeeze for five seconds; 10, then 5 quicker. 9:29
8. Outer thigh push: hands on the outside of your knees, push your knees out against them for five; then 5 quick. 11:14

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