Move · Videos · Technique · 6 min

Stronger Legs for Stairs: Three Exercises for 65+

Stronger Legs for Stairs: Three Exercises for 65+ — video by Total Therapy Florida Play · 6:20

Video by Total Therapy Florida on YouTube · Open on YouTube

A physical therapist covers stair-climbing technique for people over 65, then three leg exercises to practise a few times a week: sit-to-stands, staggered heel raises and supported split squats.

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

Good forHealthy ageing

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Step by step 5

Tap a time to watch that step in the video.

  1. Stair technique: put your whole foot on the step, drive through the heel and hinge forward at the hips. 0:35
  2. Sit-to-stands: stand up fast and sit down slowly; about 10, then a couple more sets. 1:52
  3. Staggered heel raises: one foot behind the other, a few fingers on a chair, rise and lower 10; then switch feet. 2:36
  4. Split squats: wide staggered stance, back heel up, lower straight down and push up; go wider if knees ache. 4:04
  5. Switch feet for 10 on the other side, feeling most of the work in the front leg. 5:10

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

Form cues from the coach

  • Put your whole foot on the step and drive up through the heel
  • Go up fast and come down slowly on sit-to-stands
  • Hold a chair or counter with a few fingers so you can focus on strength, not balance

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Hips takes loadsit-to-stands, split squats, stair hinge
  • Knees takes loadsit-to-stands, split squats
  • Ankles & feet takes loadstaggered-stance heel raises, split squats

Easier option from the coach: Hold a chair or counter; widen the split squat stance if the knee hurts

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 Total Therapy Florida; 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