Move · Videos · Strength · 8 min

Beginner Strength for Seniors: Heel Raises and Chair Stands

Beginner Strength for Seniors: Heel Raises and Chair Stands — video by Senior Adult Fitness Exercises - SAFE Play · 7:34

Video by Senior Adult Fitness Exercises - SAFE on YouTube · Open on YouTube

Level 1 of a free home programme for seniors developed by the McGill University Health Centre: supported heel raises, toe raises and slow chair stands, 10 reps each with a clear count. A true starting point for leg strength.

  • 8 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

Open in VideosLog it in Train

Step by step 5

Tap a time to watch that step in the video.

  1. Set-up: face a counter about belly-button height, hands resting lightly, feet hip-width apart. 0:37
  2. Heel raises: lift your heels as high as you can, count to two, then lower; knees and back straight; 10 times. 1:00
  3. Toe raises: same position, lift your toes as high as you can for two, then lower slowly; 10 times. 3:05
  4. Chair set-up: a seat high enough to stand from; sit near the edge with your toes tucked under your knees. 5:14
  5. Chair stands: grip the armrests, stand for a count of two, then sit back down without moving your feet; 10 times. 5:39

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

Form cues from the coach

  • Rest your hands lightly on a counter that reaches about belly-button height
  • Count to two on the way up and again on the way down
  • Sit near the edge of the chair with toes tucked under your knees before you stand

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadchair stands
  • Knees takes loadchair stands
  • Ankles & feet takes loadheel raises, toe raises

Easier option from the coach: Hands rest on a counter for support; pick a higher chair if standing is hard

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

More like this

Browse all 764 videos

Video by Senior Adult Fitness Exercises - SAFE; 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