Seated Leg Exercises for Seniors to Keep Your Legs Strong
Five gentle seated leg exercises for seniors that strengthen the muscles you use to walk, climb stairs and stand up from a chair.
By the ZenFit team · · 3 min read
Strong legs make everyday life easier: walking to the shop, climbing stairs, getting out of the car and standing up from a chair. You don't need to stand or use weights to start. These five seated exercises work the main leg muscles, and they take about seven minutes.
The routine
Legs & Circulation · about 7 minutes
Seated Marching · 12 reps
Leg Extensions · 8 reps
Ankle Pumps · 10 reps
Heel and Toe Raises · 10 reps
Calm Breathing · 4 breaths
1. Seated marching
Seated Marching
12 reps
- Sit tall and hold the sides of the seat.
- Lift your left knee, then set the foot down.
- Lift your right knee, then set it down.
- Keep marching at a steady pace, sitting tall.
Easier: Lift the knees just a little, or only lift the heels.
Each "rep" is one lift with each leg. Keep your back tall rather than leaning back to lift the knee higher.
2. Leg extensions
Leg Extensions
8 reps
- Sit tall and hold the sides of the seat.
- Breathe out as you straighten your left leg out in front of you.
- Breathe in as you lower your foot back to the floor.
- Repeat with the right leg, and keep alternating.
Easier: Straighten the leg only partway, or slide the foot forward along the floor.
This works the front of the thigh (the quadriceps), which helps you get up from a chair and climb stairs.
3. Ankle pumps
Ankle Pumps
8 reps
- Sit tall and slide your feet forward so your heels rest on the floor.
- Pull your toes back toward your shins.
- Point your toes away, toward the floor.
- Keep pumping at a steady rhythm.
Easier: Keep the feet under the knees and lift only the toes.
Ankle pumps keep the ankles moving and get the blood flowing in the lower legs, which is especially welcome after sitting for a long time.
4. Heel and toe raises
Heel and Toe Raises
10 reps
- Sit tall with your feet flat under your knees.
- Lift your heels up high, then lower them.
- Lift your toes, keeping your heels down, then lower them.
- Keep going at a steady rhythm.
Easier: Smaller lifts, or heels only.
These are seated calf raises plus toe lifts. Strong calves and shins help with walking and balance.
5. Calm breathing
Calm Breathing
6 breaths
- Sit comfortably, one hand on your belly and one on your chest.
- Close your eyes if you like.
- Breathe in slowly through your nose and feel your belly rise.
- Breathe out a little longer than you breathe in.
Follow the leg routine on video
The Legs & Circulation session is guided on video in the ZenFit app, counting every rep with you.
ZenFit: Chair Yoga for Seniors · Free first week
How to progress
- Week 1–2: 8 reps of each, once a day.
- Week 3–4: build to 12–15 reps, or do the routine twice a day.
- Later: when seated exercises feel easy, ask your doctor or physical therapist about standing exercises with a chair for support, like sit-to-stands, which also train balance.
Looking for a full-body routine? Try our free 10-minute chair yoga session.
Frequently asked questions
Can you strengthen your legs while sitting down?
Yes. Seated marching, leg extensions and heel raises work the thigh, hip and calf muscles. They are a safe starting point, especially if standing exercise is hard.
How many times a week should seniors do leg exercises?
The CDC recommends muscle-strengthening activities on at least 2 days a week for older adults. Many people enjoy doing a short seated leg routine most days.
How many repetitions should I do?
Start with 8 to 10 slow repetitions of each exercise and build up to 10 to 15 as it gets easier, the range the National Institute on Aging suggests for strength exercises.
Sources
This article is general fitness information, not medical advice. Check with your doctor before starting a new exercise routine, especially if you have a health condition. Read our medical disclaimer.