{"id":359168,"date":"2026-04-01T21:14:07","date_gmt":"2026-04-01T21:14:07","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/359168\/"},"modified":"2026-04-01T21:14:07","modified_gmt":"2026-04-01T21:14:07","slug":"chair-exercises-for-leg-strength-after-60-from-a-trainer","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/359168\/","title":{"rendered":"Chair Exercises for Leg Strength After 60, From a Trainer"},"content":{"rendered":"

A trainer shares five chair-based moves that rebuild leg strength after 60.<\/p>\n

Lower body strength is critical for healthy aging<\/a>. The major muscle groups in your legs, such as your quads, hamstrings, and glutes, support essential daily movements<\/a> like standing up from a chair, climbing stairs, balancing, and walking. But after 60, these muscles can weaken<\/a> if they aren\u2019t regularly challenged with some form of resistance training.<\/p>\n

Age-related muscle loss (a condition known as sarcopenia) is the culprit behind this natural decline in muscle strength as you age. Research<\/a> shows that adults can lose up to two percent of muscle mass per year after 50, with the lower body often experiencing the most noticeable losses. When leg strength declines, everyday tasks can become more difficult and the risk of falls and fractures may increase.<\/p>\n

But with all the conflicting information online, it can feel overwhelming figuring out where to start. That\u2019s why we spoke with James Bickerstaff, CPT, a personal trainer at OriGym<\/a>, who shares his top five exercises designed specifically to restore leg strength faster than squats after 60.<\/p>\n

\u201cThese exercises allow people to strengthen the major muscles of the legs while reducing pressure on the joints,\u201d says Bickerstaff. \u201cThey can help rebuild the strength needed for everyday movements like standing, walking, and climbing stairs.\u201d<\/p>\n

Keep reading for Bickerstaff\u2019s recommended chair exercises, along with detailed instructions for each. Then, when you\u2019re done, check out these 5 Standing Exercises That Flatten Stubborn Midsection Faster Than Crunches After 60<\/a>.<\/p>\n

\tSeated Leg Extensions<\/p>\n

Seated leg extensions target your quads, which are the large muscles at the front of your thighs and are vital for standing, walking, and climbing stairs. \u201cThis is one of the safest and most effective ways for older adults to rebuild quadriceps strength without placing too much pressure on the knees or lower back,\u201d says Bickerstaff.<\/p>\n

How to do it:<\/p>\n

Sit up tall in a sturdy chair with your feet flat on the floor.
\nKeep your back straight and engage your core.
\nSlowly extend one leg straight out in front of you.
\nRaise your leg until it\u2019s roughly parallel with the floor.
\nHold the position for about one to two seconds.
\nLower your leg back down with control.
\nRepeat the movement with the opposite leg.
\nPerform 2 to 3 sets of 10 to 12 reps per leg. Rest for 30 to 45 seconds between sets.<\/p>\n

\tSeated Marches<\/p>\n

This move strengthens your hip flexors and upper thigh muscles while helping improve coordination and mobility. \u201cSeated marches are fantastic for rebuilding hip flexor strength and improving your coordination, which are both crucial for walking confidently as we age,\u201d Bickerstaff explains.<\/p>\n

How to do it:<\/p>\n

Sit upright in a chair with your shoulders relaxed.
\nPlace your feet flat on the floor with your knees bent at roughly 90 degrees.
\nEngage your core to maintain an upright posture.
\nLift one knee upward toward your chest in a marching motion.
\nPause for one to two seconds at the top of the movement.
\nLower your foot back down slowly.
\nRepeat with the opposite leg.
\nComplete 2 to 3 sets of 12 to 15 reps per leg, resting for 30 to 45 seconds between sets.<\/p>\n

5 Daily Exercises That Restore Muscle Faster Than Gym Workouts After 60<\/a><\/p>\n

\tSit-to-Stand (Chair Squat)<\/p>\n

Mastering this movement pattern can help improve functional independence and lower-body strength. \u201cChair squats directly strengthen the muscles used in your everyday movements like getting up from a chair or toilet,\u201d says Bickerstaff. \u201cThis will strengthen your glutes, quads and hamstrings, while improving your mobility.\u201d<\/p>\n

How to do it:<\/p>\n

Sit on the edge of a sturdy chair with your feet hip-width apart.
\nCross your arms over your chest or extend them slightly forward.
\nLean your torso slightly forward while keeping your back straight.
\nPress through your heels to stand up.
\nFully extend your hips and knees at the top of the movement.
\nSlowly lower yourself back down with control (avoid dropping too quickly into the chair).
\nAim for 2 to 3 sets of 8 to 10 reps. Rest for 45 to 60 seconds between sets.<\/p>\n

\tSeated Heel Raises<\/p>\n

6254a4d1642c605c54bf1cab17d50f1e<\/p>\n

Calf muscles are often overlooked, but they\u2019re essential for walking power and balance. \u201cSeated heel raises are excellent for strengthening the calves, which play a key role in fall prevention,\u201d says Bickerstaff.<\/p>\n

How to do it:<\/p>\n

Sit upright in a chair with your feet flat on the floor.
\nKeep your knees bent and your posture tall.
\nPress the balls of your feet into the ground.
\nSlowly lift your heels off the floor.
\nRise onto the balls of your feet while maintaining control.
\nPause for one to two seconds at the top of the movement.
\nSlowly lower your heels back down.
\nDo 2 to 3 sets of 12 to 15 reps, resting for 30 to 45 seconds between sets.<\/p>\n

4 Morning Exercises That Restore Arm Strength Faster Than Weight Training After 55<\/a><\/p>\n

\tSeated Hamstring Curl (Heel Drag)<\/p>\n

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Your hamstrings (located at the back of your thighs) help control knee movement and stabilize your hips. \u201cThis movement targets the hamstrings without placing strain on the joints, making it ideal for older adults rebuilding strength,\u201d Bickerstaff explains.<\/p>\n

How to do it:<\/p>\n

Sit toward the front of a chair with your feet slightly extended.
\nKeep your back upright and your core engaged.
\nPlace one heel on the floor.
\nSlowly drag your heel backward toward the chair.
\nSqueeze the back of your thigh as your foot moves underneath you.
\nPause for one to two seconds at the end of the movement.
\nSlide your foot forward again with control.
\nRepeat with the opposite leg.
\nPerform 2 to 3 sets of 10 to 12 reps per leg. Rest for 30 to 45 seconds between sets.<\/p>\n

Adam Meyer, RHN<\/p>\n

\t\tAdam is a health writer, certified holistic nutritionist, and 100% plant-based athlete.\t\t\t\t\tRead more about Adam <\/a><\/p>\n","protected":false},"excerpt":{"rendered":"A trainer shares five chair-based moves that rebuild leg strength after 60. Lower body strength is critical for…\n","protected":false},"author":2,"featured_media":359169,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[565,134,150113,111,139,69,104534,90500,6494,8781],"class_list":{"0":"post-359168","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-leg-exercise","11":"tag-new-zealand","12":"tag-newzealand","13":"tag-nz","14":"tag-over-60","15":"tag-seated-exercise","16":"tag-strength-training","17":"tag-workouts"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/359168","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/comments?post=359168"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/posts\/359168\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media\/359169"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/media?parent=359168"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/categories?post=359168"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/nz\/wp-json\/wp\/v2\/tags?post=359168"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}