Knee Exercises for Seniors (With Pictures)

Who these moves are for

This routine suits adults over 60, 70 and 80 who want stairs, chairs and walks to feel easier. It works well for beginners, for people getting back to exercise after a quiet spell, and for anyone whose knees feel stiff in the morning. Most moves can be done seated, and every standing move keeps the chair within reach.

The 8 moves

1. 

   Seated March

   Gets the blood moving and warms up the hips and knees before you load them, ideal on a stiff morning.

   1. Sit tall near the front of the chair, feet flat.
   2. Lift one knee a few inches, then the other.
   3. Keep a steady rhythm, swinging your arms.

   Easier

   Lift your knees only a little.

   Harder

   March a little faster.

   Coach tip

   Sit tall, don't lean back.

   Week 1

   hold 15 seconds

2. 

   Thigh Squeeze

   Wakes up the front thigh muscle that steadies the kneecap, a gentle start on days your knees feel achy.

   1. Sit tall, one leg straight out, heel on the floor.
   2. Tighten the front of your thigh, pressing the back of the knee down.
   3. Hold, relax, then switch legs.

   Easier

   Hold for a shorter time.

   Harder

   Lift the heel 1 inch while squeezing.

   Coach tip

   You should see your kneecap move up slightly.

   Week 1

   hold 15 seconds

3. 

   Seated Knee Lift-Out

   Builds the front of the thigh, the main muscle you use to straighten your leg as you rise from a chair.

   1. Sit tall, hands on the sides of the seat.
   2. Straighten one knee, lifting the foot until the leg is level.
   3. Lower slowly, then switch legs.

   Easier

   Straighten only part way.

   Harder

   Hold the straight leg for 3 seconds.

   Coach tip

   Slow down beats fast up.

   Week 1

   8 reps

4. 

   Sit to Stand

   Practices the exact motion of getting up from the sofa, a car seat or the dining chair, with good form.

   1. Sit near the front of the chair, feet flat.
   2. Lean forward and stand up, pushing through your heels.
   3. Sit back down slowly.

   Easier

   Use your hands on your thighs to help.

   Harder

   Cross your arms over your chest.

   Coach tip

   Nose over toes as you stand.

   Week 1

   8 reps

5. 

   Side Leg Raise

   Strengthens the outer hip so each step lands steadier, which takes some of the work off your knees.

   1. Stand behind the chair, hands on the backrest.
   2. Lift one leg out to the side, toes facing forward.
   3. Lower slowly, then switch legs.

   Easier

   Lift the leg only a little.

   Harder

   Hold the lift for 2 seconds.

   Coach tip

   Strong hips take load off your knees.

   Week 1

   8 reps

6. 

   Step-Ups

   Rehearses climbing stairs and stepping up onto a curb, with one hand on the chair for support.

   1. Stand in front of a low step, a hand on a rail or the chair.
   2. Step up with one foot, then the other.
   3. Step down the same way, then switch the lead foot.

   Easier

   Use a lower step and hold on with both hands.

   Harder

   Step up without holding on.

   Coach tip

   Push through the whole foot on the step.

   Week 1

   8 reps

7. 

   Seated Hamstring Stretch

   Loosens the back of the thigh so your leg straightens more easily with each walking step.

   1. Sit at the front of the chair, one leg straight, heel down, toes up.
   2. Keep your back long and lean forward from your hips.
   3. Hold, then switch legs.

   Easier

   Lean forward only a little.

   Harder

   Reach your hands toward your shin.

   Coach tip

   Lean from the hips, not the shoulders.

   Week 1

   hold 15 seconds

8. 

   Calf Stretch

   Keeps the calves supple, which lets your heel reach the floor and your stride feel smooth.

   1. Hold the chair back, step one foot back.
   2. Keep the back leg straight, heel down.
   3. Bend the front knee until you feel a stretch, then switch.

   Easier

   Take a smaller step back.

   Harder

   Step a little further back.

   Coach tip

   Both toes point forward.

   Week 1

   hold 15 seconds

A simple routine to start

In week 1, do the eight moves in order, once through, 3 days a week with a rest day between. Do 8 slow reps of each rep move, hold the Thigh Squeeze and both stretches for 15 seconds, and march for 20 seconds. Moves done on one leg are repeated on each side. The whole round takes about 10 minutes.

How to progress over 4 weeks

• Week 2: train 4 days, raise to 10 reps, hold squeezes and stretches for 20 seconds, and march for 30 seconds.
• Week 3: keep 4 days and 10 reps, and go through the full set of eight twice.
• Week 4: train 5 days, 2 rounds of 12 reps, with 30-second holds and a 40-second march.

Stay safe and comfortable

• Place the chair against a wall so it cannot slide, and keep it within reach for every standing move.
• A little muscle effort is good. Sharp or pinching pain in the knee means make the move smaller or skip it today.
• For Step-Ups, use a low, stable step or the bottom stair with a handrail, and step down slowly.
• Wear closed shoes with good grip, and do the standing moves on a firm, non-slip floor.

Knee exercises for seniors over 70 and over 80

Knee exercises for seniors over 70 or over 80 work best with the easier option for each move. Straighten the leg only part way on the Knee Lift-Out, use your hands on your thighs for Sit to Stand, and lift the leg only a little on the Side Leg Raise. Swap Step-Ups for a few extra Seated Marches until standing moves feel steady. Short, regular sessions build more than long, rare ones.

Questions

What are the best knee exercises for seniors with arthritis?

Moves that strengthen the thigh and hip muscles without deep bending tend to suit arthritic knees best. Thigh Squeezes, Seated Knee Lift-Outs and Sit to Stand are good places to start. Keep each move in a range that feels comfortable, and if you have a diagnosed condition, ask your doctor or physical therapist which moves fit you.

Can I exercise with knee pain?

Often, yes, as long as the knee feels the same or better during and after. Use the easier option, make the movement smaller and keep the pace slow. Effort in the thigh muscles is expected. Sharp, pinching or growing pain in the joint is a sign to skip that move today and try it again another day.

How do I strengthen my knees at home if I have bad knees?

Start seated. The Thigh Squeeze and Seated Knee Lift-Out build the front of the thigh with no body weight on the knee at all. Once those feel easy, add Sit to Stand with your hands on your thighs. A chair and 15 minutes, three days a week, is enough to begin.

Is there a printable PDF of knee exercises for seniors?

Yes. You can print this page from your browser to keep the eight moves by your chair. The full 28-Day Strong Knees plan comes as a large-print PDF with all 16 moves, a four-week schedule, a daily tracker and a wall poster.

How long until knee exercises make a difference?

Many people notice that getting up from a chair feels easier within three to four weeks of regular practice. Leg strength builds steadily with three to five sessions a week. An easy way to see it is to count how many times you can stand up from a chair in 30 seconds on Day 1 and again on Day 28.