Rebuild your strength safely at home with these four chair exercises recommended by a Certified Strength and Conditioning Specialist (CSCS).

As we age, maintaining strength becomes crucial, and it hinges on consistency, smart movement, and daily joint engagement. Many people underestimate the power of a simple chair in achieving these goals. Chairs offer stability and feedback, providing just enough support to engage muscles safely while still challenging them through full motion ranges.

Chair exercises are particularly effective because they seamlessly integrate into everyday routines. You can work on your legs, hips, and core without carving out significant time for workouts or dealing with cumbersome gym equipment. Each repetition enhances your coordination, balance, and muscle activation in ways that reflect the movements you perform daily.

The following exercises are designed to build strength in the key areas that keep you active, confident, and independent. They target major muscle groups, reinforce healthy movement patterns, and activate muscles that often get overlooked in traditional weightlifting. Here’s a breakdown of four chair exercises that are essential for your fitness regimen.

The exercises below focus on building strength where it matters most for staying active, confident, and independent. You’ll hit major muscle groups, reinforce proper movement patterns, and wake up muscles that often go undertrained with traditional lifting alone. Let’s break down the four chair exercises that do the heavy lifting for you.

Chair Squats

Chair squats build lower-body strength by reinforcing one of the most important movements you use every day: sitting and standing. This exercise challenges your legs, hips, and core while keeping joint stress within manageable limits. The chair provides a clear depth target, improving consistency and confidence with every rep. Over time, this movement rebuilds power, balance, and control without needing external weight.

Muscles Trained: Quadriceps, glutes, hamstrings, and core

How to Do It:

1. Stand tall with your feet shoulder-width apart and a chair directly behind you.
2. Brace your core and push your hips back as you bend your knees.
3. Lower until your hips lightly touch the chair.
4. Drive through your heels and stand back up tall.
5. Reset your posture before starting the next rep.

Recommended Sets and Reps: Knock out 3 sets of 10 to 15 reps. Rest for 45 seconds between each set.

Best Variations: Tempo chair squats, paused chair squats, goblet style chair squats using a household object

Form Tip: Keep your chest tall and think about pushing the floor away as you stand.

Seated Leg Extensions

Seated knee extensions directly target the quadriceps, which play a considerable role in walking speed, stair climbing, and knee stability. This exercise helps rebuild strength that often fades with age and inactivity. Because you’re seated, you can focus entirely on muscle activation without worrying about balance. The controlled motion also improves joint awareness and coordination.

Muscles Trained: Quadriceps, hip flexors, and core

How to Do It:

1. Sit tall on a chair with both feet flat on the floor.
2. Brace your core and straighten one leg until it’s fully extended.
3. Squeeze your thigh at the top for a brief pause.
4. Lower your foot back to the floor with control.
5. Alternate legs for each rep.

Recommended Sets and Reps: Perform 3 sets of 10 to 12 reps per leg. Rest for 30 seconds between each set.

Best Variations: Both legs at once, slow tempo reps, and isometric holds at the top.

Form Tip: Avoid leaning back. Keep your back straight so your quads do the work.

Supported Split Squats

Supported split squats challenge each leg individually while improving balance and coordination. Using a chair for support allows you to focus on strength without rushing the movement. This exercise builds hip and leg strength while addressing side-to-side imbalances that develop over time. It also improves stability through the ankles and knees.6254a4d1642c605c54bf1cab17d50f1e

Muscles Trained: Glutes, quadriceps, hamstrings, and core

How to Do It:

1. Stand beside a chair and lightly hold the back for support.
2. Step one foot back into a split stance.
3. Lower your back knee toward the floor while keeping your front foot planted.
4. Drive through your front heel to stand back up.
5. Complete all reps on one side before switching legs.

Recommended Sets and Reps: Perform 3 sets of 8 to 10 reps per leg. Rest for 60 seconds between each set.

Best Variations: Short stance split squats, slow tempo reps, front foot elevated slightly

Form Tip: Keep your front knee tracking forward and your torso tall.

Seated Marching

Seated marches rebuild hip and core strength while reinforcing coordination and posture. This movement targets muscles responsible for walking efficiency, balance, and leg control, which tend to weaken with age. Because you’re seated, you can train these muscles without joint strain or fear of losing balance. Done consistently, seated marches improve stride strength and help restore confidence during everyday movement.

Muscles Trained: Hip flexors, quadriceps, core, and glutes

How to Do It:

1. Sit tall on a chair with your feet flat on the floor.
2. Brace your core and lift one knee toward your chest.
3. Pause briefly at the top while staying upright.
4. Lower your foot back to the floor with control.
5. Alternate legs for each rep.

Recommended Sets and Reps: Perform 3 sets of 10 to 14 reps per leg. Rest for 30 seconds between each set.

Best Variations: Alternating tempo marches, extended pause at the top, hands crossed over the chest

Form Tip: Keep your back straight and avoid leaning back as your knee lifts.

The Best Tips for Restoring Muscle Strength After 55

Building strength after 55 works best when you focus on frequency, control, and effective progression. Chair exercises give you a way to train daily without beating up your joints or overcomplicating your routine. When you pair consistent movement with good habits, strength gains add up quickly.

Use these tips to get more out of every session and keep your progress moving forward.

• Train daily with intention: Short, focused sessions performed consistently outperform sporadic long workouts.
• Slow your reps down: Controlled tempo increases muscle tension and improves joint awareness.
• Prioritize full range of motion: Moving through comfortable, complete ranges builds stronger and more resilient muscles.
• Stay tall and braced: Posture matters. A strong core supports every movement you make.
• Progress gradually: Add reps, slow the tempo, or reduce assistance before adding load.

Stick with these chair exercises, perform them with purpose, and you’ll rebuild strength where it counts most.

References

1. Klempel, Natalie et al. “The Effect of Chair-Based Exercise on Physical Function in Older Adults: A Systematic Review and Meta-Analysis.” International journal of environmental research and public health vol. 18,4 1902. 16 Feb. 2021, doi:10.3390/ijerph18041902