[[{“value”:”Chair exercises have become increasingly popular—and for good reason. Research suggests that chair exercises can help improve the neuromuscular function in the lower extremities. They’re also quite convenient to do right at home with a sturdy chair. Maintaining strong thigh muscles is essential to keep you mobile and healthy as you age, which is why we’re sharing five chair exercises that can help restore thigh muscle after 65.
“The support of the chair can allow the person more confidence and make them feel safer when performing exercises, which can lead to improved performance and consistency,” explains Matt Kasee, MS, CSCS, founder of Trilogy Fitness System. “Since these exercises require no equipment and just a household chair, they provide an easy opportunity to start exercising and building muscle and strength. All of the exercises below mimic traditional gym exercises. While they lack some of the external load and stability benefits of traditional gym equipment, these exercises will strengthen the lower body muscles and improve strength and muscle.”
Knee Marches
Begin seated at the edge of a sturdy chair with your feet hip-width apart on the floor.
Gently draw your lower belly inward.
Slowly lift one knee up to hip height.
Hold for a moment before lowering.
Alternate sides in a “marching” fashion.
Perform 3 sets of 10 to 15 reps.
RELATED: 4 Chair Exercises That Strengthen Legs Faster Than Squats After 55
Leg Extensions With Leg Lift
Begin seated at the edge of a sturdy chair.
Place your feet hip-width apart on the floor.
Extend one leg straight ahead of you.
Flex your quad as you pause and hold.
From the extended position, raise your foot into the air and hold again.
Perform 3 sets of 12 reps on each side.
Once you’re able to do all sets with your body weight, add ankle weights.
RELATED: 5 Bed Exercises That Restore Thigh Strength Faster Than Gym Machines After 60
Figure 4 Stretch With Heel Raise
Begin seated tall on a sturdy chair.
Place your feet hip-width apart on the floor.
Cross one ankle over your opposite knee.
Add an optional heel raise on your planted foot.
Hold the stretch for 30 seconds.
Perform 3 sets.
RELATED: If You Can Do These 8 Lower-Body Moves, Your Leg Strength Is Elite
Chair Squats
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.
Perform 3 sets of 10 reps.
RELATED: 5 Standing Exercises That Trim Inner Thighs Better Than Gym Machines After 50
Towel Heel Drags
Begin seated tall on a sturdy chair.
Extend one leg out straight with your heel resting on a towel.
Push your heel into the ground and pull your foot back underneath you, bending your knee.
Extend your leg straight out again.
Perform 3 sets of 10 reps on each side.
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