As we get older, building strength in the lower body is essential to prevent falls and injuries. Your legs, in particular the glutes, quads, and hamstrings, are the main stabilizers of the body, so strengthening them can help keep you steady when climbing stairs or walking on uneven ground.
What’s more, building leg strength can also help you live independently for longer. You’ll use your legs to complete simple activities, like standing up from a chair or sitting down on the toilet, as well as climbing stairs. That said, if you find it tricky to stand unaided for long periods, or if you suffer from sore knees, you might be looking for a way to build leg power without any stress.
This is where seated workouts come in. Far from being an easy option, you’ll be able to build functional strength without any knee pain. All you’ll need for the leg workout below is a comfortable chair and your body weight.
You should be able to sit on the chair with both feet flat on the floor, and you’ll want to make sure the chair doesn’t have wheels and preferably no side arms. As you get stronger, you can increase the intensity of the exercises by adding a set of the best adjustable dumbbells or best ankle weights to your workouts.
What is the workout?
The workout below is devised by trainer Lauren, who is behind the YouTube workout page Senior Shape Fitness. The workout is suitable for all levels, but if you’re returning to exercise following an injury, it’s always a good idea to seek advice from a medical professional before trying anything new.
You can follow along with the video, as Lauren gives helpful form tips and modifications along the way, but if you prefer to know what’s coming, here are all the different exercises involved:
- Seated calf raises
- Seated toe raises
- Step out and in
- Leg lifts
- Single-leg lifts
- Glute squeezes
- Chair squats
- Side leg lifts
- Side knee drives
- Seated hamstring curls
- Inner thigh squeeze
- Seated scissors
There are no breaks in the workout, but of course, if you need to, you can press pause on the video at any time and take a few minutes to reset before moving on to the next exercise.
What are the benefits?
As all of these exercises are done from a seated position, the chair will be supporting your bodyweight, meaning you’re not putting any stress on your knees as you work.
All of the bodyweight exercises in this workout help strengthen the muscles in the lower body, building the functional fitness you need to perform simple daily tasks. As all of these exercises are done from a seated position, the chair will be supporting your bodyweight, meaning you’re not putting any stress on your knees as you work. That said, strong leg muscles can help protect your joints and relieve pain, as they can absorb more of the impact as you move.
Your legs are the largest muscle group in your body, so if you’re looking to lose weight, increasing the muscle mass in your legs can boost your metabolism.
If you are working out to lose weight, it’s a good idea to invest in one of the best fitness trackers, which can track how many calories you burn. To lose weight and keep it off, it’s advisable to be in a calorie deficit — burning more calories than you consume.
Finally, as mentioned above, simple workouts like this are a fantastic way to keep you living independently for longer. You can easily progress all of the exercises involved by completing more repetitions or simply pressing play on the workout again and doing the circuit again. If this feels really easy, add a set of light ankle weights to really increase the intensity as you get stronger.
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