Knee Exercises For Seniors And The Elderly

Standing Knee Flexion

Knee exercises for seniors and the elderly are an important part of strengthening your lower body. Try these exercises 3 times a week for a month to gain better balance and reduce the risk of falls.

All you need is a chair and a safe place to practice. The knee exercise below works on knee flexion or bending. This is the hamstring muscle.

It is vital that this muscle is strengthened for better standing and walking which leads to improved balance. Good balance is usually a prime motivator in beginning an exercise program for older adults.

Try this hamstring exercise, add it to your routine and see how much stronger you will become in a short while!

Purpose of this exercise

This exercise strengthens your hamstring muscles. Also helps with your standing balance.

Step 1

Stand using a chair to balance yourself.


Step 2

Bend your right knee backward as high as you can. Return to the starting position and repeat 10 times. Continue with the left leg.



Inhale during the upward movement phase. Exhale during the downward movement phase.


Do not bend at the hips. Try to stand as straight as you can. If you get a cramp in your hamstring, relax your leg, massage the muscle and try again when the pain is gone.

Try stretching out your hamstring muscle for 30 seconds before the exercise.

Take it up a notch

Try this exercise while holding on with only one hand, then one finger, then with no hands. Add 2 to 5 pound ankle weights to increase the workout.

How to do Standing Knee Flexion

How to do Standing Knee Flexion

More Lower Body Strengthening

1. Ankle Circles

2. Hip Marching

3. Knee Extension

4. Calf Raises

5. Standing Knee Flexion

6. Side Hip Raise

7. Sit to Stand

8. Heel Stand

9. Lunges

10. Straight Leg Raise

11. Partial Squats

12. Hip Extension

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