Exercises For Seniors At Home: Lower Body

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Leg Exercises For Seniors At Home

I love to find ways to add some variety to our seated chair exercise routines. I had so much fun with 6 Chair Exercises With A Yoga Block that I decided to do another post with 5 more yoga block exercises that are specifically for the lower body. If you are interested in taking a look at some other seated full body and leg exercises for seniors at home to add to your routine, you may also want to check out: 

5 Seated Exercise Just For Fun

5 Seated Exercise With A Towel

5 Seated Exercises With A Ball

Using things you have around the house makes exercise more accessible. The more accessible exercise is- the more likely we are to do it. I have talked before about the benefits of adding in small doses of exercise throughout the day- as well as incorporating functional exercises to our daily routine here.

When it comes to the lower body, maintaining adequate strength and range of motion can be key to independence. There is ongoing research as it relates to strength and aging. Take a look at some research or if you would like some more resources take a look here: How Can Strength Training Build Healthier Bodies As We Age?

This post contains affiliate links. I earn from qualifying purchases. This means that I may earn a commission should you choose to sign up for a program or make a purchase using my link. This is at no extra cost to you. I only recommend products that I truly believe are helpful. See our Privacy Policy and Disclosures page.

Keep reading for 5 leg exercises for seniors at home. I also invite you to sign up for the Monthly Email Newsletter to stay up to date on the latest blog posts, as well as the latest printable pages like this Exercise Planner

5 Leg Exercises For Seniors At Home: With A Yoga Block

If you don’t have a yoga block, no worries. You can use a small pillow or even a paper towel roll. There are several inexpensive options and the foam blocks work well for these exercises. Here are a couple of options: 

Yoga Block

Set of 2 Yoga Blocks

With that said, let’s just get right to it. Keep reading for 5 leg exercises for seniors at home. You can also take a look at this video if you would like to follow along with me as I practice each of the exercises for about 8-10 repetitions. Although, I never do a very good job of counting! You can make it your own by choosing your repetitions or the number of sets that you do. This can also give you some ideas for exercises that you can add to your daily routine.

As always, consult with your healthcare provider before starting this or any exercise program. Remember to always do what is right for you. Never force or strain and stop immediately if you have pain, shortness of breath, or dizziness. Take a look at this suggested warm-up:

Warm Up

  • Take a few deep breaths as you sit tall with a long spine with both feet planted firmly on the ground
  • Practice a few shoulder circles by bringing the shoulders forward, up, back, and then down
  • Slowly lift the toes up and then down 5-10 times
  • Then slowly lift the heels up and then down 5-10 times
  • Gently march in place by alternating one knee up and down and then the other for 5-10 repetitions

1. Hip Flexion

A woman seated in a chair near a window holding a yoga block in both hands above her thighs for a chair exercise.

A woman seated in a chair near a window holding a yoga block above her thighs with one knee raised for a seated hip flexion exercise.

  • Begin seated with a long spine with the feet planted evenly on the ground 
  • Hold the block with both hands above the thighs
  • Inhale to raise one knee up to touch the block
  • Exhale to lower the foot back to the ground
  • Repeat 5-10 times or as desired
  • Repeat on the other side

You can raise the block higher or lower depending on your needs. You are still engaging the muscles in the thigh and core as you work to maintain a long spine with the core engaged.

2. Knee Extension with Adduction

A woman seated in a chair near a window with a yoga block between her knees for a chair exercise.

A woman seated in a chair near a window with a yoga block between her knees and one knee extended for a chair exercise.

  • Begin seated with a long spine with the feet planted evenly on the ground
  • Place the block between your thighs with the short side up and gently squeeze to hold it in place
  • Inhale as you extend one knee
  • Exhale to lower the foot back to the ground
  • Repeat 5-10 times
  • Repeat on the other side

Only straighten the knee as much as is comfortable. Keep the back of the thigh on the chair and maintain a long spine with the core engaged. 

3. Abduction Step Overs

A woman seated in a chair near a window with a yoga block placed on the floor on the outside of one foot for a chair exercise.

A woman seated in a chair near a window with a yoga block on the floor and one foot placed to the side for a chair exercise.

  • Place the block on the floor on the outside of one foot
  • Inhale to raise the knee on the same side and lift it over the block
  • Exhale to place it on the floor
  • Inhale to lift the knee back up
  • Exhale to move it back in and place it on the floor
  • Repeat 5-10 times
  • Repeat on the other side

To modify, you may choose to lift the foot up and place it on the block (not on the other side) and then bring it back to the center.

4. Knee Extension With Block

A woman seated in a chair near a window with a yoga block on the floor placed between her feet for a chair exercise.

  • Begin seated with a long spine and the core engaged (I am sitting all the way back in the chair for this exercise)
  • Hold the block between your feet on the floor- you can choose the long or short side
  • Inhale as you straighten both knees while keep the block between your feet
  • Engage the core and the inner thighs
  • Exhale to lower
  • Repeat 5-10 times as desired

Only straighten the knees as much as is comfortable while keeping the back of the thighs on the chair. If straightening both knees is not right for you, gently squeeze the block between the knees as you lift and lower the toes.

5. Dorsiflexion

A woman seated in a chair near a window with her heels on a yoga block and her toes hanging slightly over the front of the yoga block for an ankle exercise.

A woman seated in a chair near a window with her heels on a yoga block and her toes lifted up for an ankle dorsiflexion exercise.

  • Begin seated with a long spine with your feet on top of the block
  • Move your heels to the middle of the block and let the toes hang slightly over the front edge
  • Inhale to lift the toes up 
  • Exhale to lower them back down
  • Repeat 5-10 times or as desired

I hope that you enjoyed these 5 lower body chair exercises using a yoga block. You may wish to repeat them for a second set. Let me know what you thought!

Want More?

If you are new to chair yoga, you may be interested in Is Chair Yoga Right For You? or Chair Yoga and Osteoporosis

Take a look at the Chair Yoga Challenge or the At Home Chair Yoga Challenge

Be sure to take a look at the Resources Page for some printable exercises

If you are starting some new habits and are interested in a simple tracker, you may enjoy this Habit Tracker Notebook

If you missed the link above, you can find the video here: 5 Seated Lower Body Exercises Using A Yoga Block

Visit The Peaceful Chair Etsy Shop for Health and Wellness related printable pages.

I invite you to visit The Peaceful Chair YouTube Channel for more chair exercise and chair yoga videos!

Namaste!

Disclaimer: The Peaceful Chair and thepeacefulchair.com strongly recommends that you consult with your physician before starting this or any exercise program.The information provided on this website is for informational purposes only and is not to be used in place of medical advice or information from your healthcare provider. Neither The Peaceful Chair, thepeacefulchair.com, nor any of its contributors shall be held liable for any improper or incorrect use of the information described and/or contained herein and assumes no responsibility for anyone’s use of the information contained in any links, videos, or any content on this website.