Want stronger knees after 60? Try these 5 chair exercises

Strong knees are essential for maintaining balance, mobility and independence as you age. While muscle strength naturally declines over time, regular low-impact exercise can help support the joints and make everyday activities such as walking, climbing stairs and standing up from a chair easier.

According to physical therapist Dr RikkiLynn Shields Hannigan, chair-based exercises offer a simple way to strengthen the muscles that support the knees without placing excessive stress on the joints. All you need is a sturdy chair and a few minutes several times a week.

1. Seated knee extensions

Seated knee extensions primarily strengthen the quadriceps, the muscles at the front of the thigh that play a key role in supporting the knee joint.

To perform the exercise:

• Sit upright with both feet flat on the floor.
• Slowly straighten one leg until it is fully extended.
• Hold for one to two seconds.
• Lower it slowly with control.
• Repeat for three sets of 10 repetitions on each leg.

As your strength improves, ankle weights can be added for extra resistance.

2. Seated marches

Seated marches strengthen the hip flexors while improving lower-body coordination and endurance. The movement also encourages blood flow to the legs and supports walking on different surfaces.

To perform the exercise:

• Sit tall with both feet flat on the floor.
• Lift one knee towards your chest as high as comfortable.
• Lower it slowly.
• Alternate legs for three sets of 10 repetitions.

You can increase the challenge by adding ankle weights once the exercise becomes easier.

3. Seated heel raises

Heel raises target the calf muscles, which contribute to lower-leg strength, balance and stability while helping support the knee joint during everyday movement.

To perform the exercise:

• Sit upright with both feet flat on the floor.
• Keep the balls of your feet on the floor.
• Raise your heels as high as possible.
• Pause briefly before lowering them back down.
• Perform three sets of 10 repetitions.

Additional resistance can be added with ankle weights over time.

4. Seated hamstring curls

Hamstring curls strengthen the muscles at the back of the thighs, which work alongside the quadriceps to improve knee stability and overall leg strength.

To perform the exercise:

• Sit near the edge of a sturdy chair.
• Slide one foot backwards underneath the chair as far as comfortable.
• Return to the starting position slowly.
• Complete three sets of 10 repetitions on each leg.

Progress by adding ankle weights when appropriate.

5. Seated straight-leg holds

This exercise uses an isometric contraction, meaning the muscles work without moving the joint. It can be particularly useful for people returning to exercise after injury or those who experience discomfort with more dynamic movements.

To perform the exercise:

• Sit upright with one foot flat on the floor.
• Extend the other leg straight in front of you.
• Tighten the muscles at the front of the thigh and hold the position for five to 10 seconds.
• Lower the leg and switch sides.
• Perform 10 repetitions on each leg.

As your strength improves, ankle weights can be introduced.

How often should you do these exercises?

For the best results, aim to complete these chair exercises two to three times a week. Begin with a number of repetitions that feels comfortable and gradually increase as your strength improves.

Mild muscle fatigue is expected, but sharp or worsening joint pain is not. Combining these exercises with regular walking, stretching and balance training can further support knee health and help maintain mobility and independence as you get older.