For those seeking to enhance leg strength as they age, chair exercises provide an ideal blend of stability and effectiveness. These exercises are particularly valuable for older adults, offering a safe environment to improve fitness without the potential hazards associated with more traditional gym equipment.
When contemplating ways to bolster leg muscles, many might think of hitting the gym to utilize free weights or machines like the leg press. While such equipment can be beneficial, achieving the same results is possible right at home. We consulted with Jose Guevara, a renowned Fitness Expert, Chiropractor, and Owner of ShreddedDad.com. Guevara offered insights into four specific chair exercises that can enhance leg strength more quickly than traditional weight lifting, especially for those over the age of 60.
“Chair exercises serve as a stable platform and a form of assurance for individuals over 60,” Guevara explains. “These exercises reduce the risk of falls, which is a significant concern for this age group. If someone older attempts a squat but struggles with balance or lacks the strength to rise, they risk injury. A chair provides a dependable guide and a secure endpoint during exercises.”
What Makes Chair-Based Workouts Safe and Effective
“Chair exercises provide stability and a stopping point in the population over 60 years of age so that they can still exercise with less risk of falling,” explains Guevara. “If someone that’s 60+ years old tries to do a squat and can’t balance themselves at the bottom or they don’t have the strength to come back up, they can fall and get injured.”
Working with a chair provides a “safety net” and a cue so you know exactly how far down you are.
Below, Guevara shares four chair exercises that help build leg strength after 60.
Chair Squats
“Squats are a good all around quads, hamstrings, and glute builder that carry over to everyday activities like getting in and out of a chair, getting in and out of a car, when using the toilet, etc.,” Guevara explains.
- Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground.
- Activate your core and keep your chest lifted.
- Bend at the knees and hips and lower slowly into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
- Lightly touch the surface of the chair with your glutes.
- Press through your heels to rise back up.
Calf Raises
“Standing calf raises can be done by hanging on to the backrest of a chair and going up and down on your toes,” Guevara says.
- Begin by standing tall with your feet hip-width apart, facing a sturdy chair with your hands lightly resting on the backrest.
- Engage your core.
- Rise onto your toes slowly.
- Hold for 2 to 3 seconds at the top.
- Lower back down with control.
Lunges
- Stand tall, perpendicular to the back of a sturdy chair with your feet parallel and hip-width apart.
- Step one foot forward, using the chair for support.
- Engage your core as you bend your knees, lowering to form 90-degree bends in both legs.
- Keep your upper body straight.
- Press through your front heel and the ball of your back foot to rise back up.
Squat Holds
- Begin standing tall in front of a sturdy chair with your feet hip-width apart and arms extended ahead of you.
- Squat down to the point where your glutes are just above the seat.
- Hold for 5 to 10 seconds.
- Sit down to relax before repeating.
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