Over 55 or returning to exercise? Try this gentle 10-minute chair workout to build strong legs without squats or knee pain

High-intensity workouts and heavy lifting can be great for building strength, but they aren't for everyone. Whether you are returning to exercise after a break, recovering from an injury, or just like to be gentle on your joints, you can still get stronger and more mobile without pushing your body too hard.

“Having a strong, healthy body is important at every age, but especially as we get older,” says Bay Club yoga and Pilates instructor Elma Panagaki. “Working on our mobility, both strength and flexibility, is the key to longevity. Through movement, we release tension from the body, relax the mind, support the joints, improve stability and balance, and create a bigger range of motion for a better life.”

Panagaki is a big believer in chair-based exercises, which target the muscles that matter most for everyday movement. They help build functional strength safely and effectively while keeping the joints protected.

So I asked her to share five of her favorite chair-based moves that strengthen the legs, improve balance, and support the joints. Pair them with a comfortable pair of the best cross-training shoes, and you are ready to rock.

Elma Panagaki

1. Single Leg Lift

Sit tall at the edge of the chair. Keep your thighs parallel and your ankles under your knees. Hands on your hips and engage your core. Lift one leg about two inches off the floor, hold for two seconds, then slowly lower it back down. Repeat for 10–12 reps on each leg.

Try not to lean back. Keep your posture tall, your core active, and don’t forget to breathe.

2. Single-Leg Lift & Extend

Lengthen your spine and activate your core. Place your hands on your hips. Lift one leg off the floor, extend it forward, hold for 2 seconds, then bring it back in and lower it down. Repeat for 10–12 reps on each leg.

Keep your posture tall, core engaged, and remember not to lock the knee.

3. Seated Heel Slide

Sit tall with your feet hip-width apart and your whole foot pressing into the floor. Slowly extend one leg forward, keeping the foot in contact with the ground, then pull it back toward you while maintaining that gentle pressure through the foot. Alternate legs for 10 reps each.

Keep your core engaged, spine long, and avoid leaning back as you move.

4. Seated Leg Openers

Sit tall at the edge of the chair with your core engaged and both feet on the floor. Bring your legs together, then slowly lift one leg and open it out to the side. Bring it back to the center and repeat on the other side, alternating for 10 reps per leg.

Move with control and keep your pelvis steady, facing to the front and not rotating to the side.

5. Standing Glute Lifts

Stand behind the chair and hold the backrest for balance. Shift your weight onto one leg, keeping a slight bend in both knees. Extend the other leg straight back, lift your foot off the ground, and squeeze your glute at the top. Hold for a second, then lower with control. Repeat for 10–12 reps per leg.

Keep your core engaged and your leg then your leg while you lift it.

If you find this routine too easy, don’t worry. We have plenty more workouts to keep you moving. Try this simple bodyweight routine from a 72-year-old who shares the five exercises he swears by for building strength and mobility. You can also check out these seven standing ab exercises that target your core and help improve your posture.

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