Knee Strengthening Exercises For Seniors And The Elderly

Knee Extension

Knee strengthening exercises for seniors and the elderly are important for maintaining balance and avoiding falls. The knee extension exercise below is the easiest of the knee rehab exercises to perform.

The ability to stand easily and fully extend your knee is vital in maintaining your functional independence. Make sure you fully extend and flex your knee while performing this exercise to gain the most benefit.

As we age our joints begin to loose some of their flexibility and range of motion. To slow the decline, especially in the knees, try adding a knee exercise like the one below!

Purpose of this exercise

Strengthening your knees will improve your ability to stand and balance. This exercise will improve your available knee range of motion.

Step 1

Sit in a chair with feet flat on the floor.


Step 2

Straighten out your right knee and hold for a few seconds. Then straighten out your left knee and hold for a few seconds.Repeat 10 times on each leg.



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


Move slowly without jerking your leg. Bring your toes back toward your body to engage the quadriceps more. Make sure you use your full range of motion. Do this by bringing your heel fully back as far as comfortable then extending as far as comfortable.

Take it up a notch

Add an ankle weight to your ankle. Use 2 to 5 pound weights to start. This will accelerate your strengthening.

How to do Knee Extension

How to do Knee Extension

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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