17 Seated Knee Exercises for Seniors That Strengthen, Support, and Soothe Bad Knees

Maintaining knee health becomes more important as we age—and then more challenging, too, which is why seated knee exercises for seniors can be especially helpful.

If you’ve been dealing with knee pain, a previous injury, or bad knees in general, starting a new exercise routine may feel intimidating.

But here’s the good news:

You don’t have to stand, squat, or climb stairs to strengthen your knee joints ^[5].

It is essential to have strong knees [¹].

Our knees are supported by our hamstrings and other muscles that need strengthening so that our knees are protected from injury and pain.

If you are already suffering from knee pain or injury and are unable to support yourself while exercising, watch this video and learn how to perform the six Seated Knee Strengthening Exercises while sitting in a chair.

These seated knee exercises for senior are simple, effective, and then joint-friendly.

They help reduce stiffness, improve knee flexibility, and then strengthen the muscles surrounding the knees—all without putting your full body weight on your joints.

Let’s jump right into the step-by-step seated knee exercises ^[4] for older people.

You’ll find 17 routines below that can be done from a sturdy chair or bench.

They’re great for beginners or those recovering from a knee injury.

Medical Disclaimer: The information in this blog is for educational purposes only and is not intended to replace professional medical advice. The content in this post is not meant to substitute for a professional diagnosis, advice, or treatment. Consult your healthcare provider for personalized advice on managing medical conditions or before starting any new treatment options

Starting Position for All Exercises: Sit in a chair with your feet flat on the floor, knees bent at 90 degrees, and then upper body tall and straight. Keep your feet hip-width or shoulder-width apart for stability.

1. Hamstring Drags

• Begin in an upright sitting position, with your legs shoulder-width apart and maintaining proper alignment with your head, shoulders and then hips.
• Place your hands just above your knees and straighten one leg out in front of your body.
• Engage your core, then drag your heel back along the floor slowly.
• After that, return to the starting position and repeat the movement on the opposite side.
• Start with one set of 10 repetitions on each side.

2. Leg Lifts

• Basically, begin the seated knee strengthening exercises in an upright sitting position with your legs shoulder-width apart and maintaining proper alignment with your head, shoulders and hips.
• Straighten one leg out in front of your body.
• Engage your core and glutes, and then lift the same leg toward the ceiling.
• Lower your leg back down to return to the starting position.
• After that, repeat the movement on the opposite leg.
• Start with one set of 10 repetitions on each side.

3. Cat-cow

• Begin the seated knee strengthening exercises in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips.
• After that, place your hands on your knees.
• Contract your abdominal area, then round out your low back slowly and drop your head to your chest.
• Then, alternate by arching your low back and looking straight ahead.
• Again, repeat the movement.
• Start with one set of 10 repetitions.

4. Side Lunge

• Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and then hips.
• Turn your body so that you are sitting on the edge of the chair with only one half of your seat.
• Engage your core and then extend your leg back, looking for a stretch in the front of the hip.
• After that, hold this position for 10 seconds.
• Relax and then repeat the movement on the opposite side.
• Start with one set of 2 repetitions on each side, holding for 10 seconds.

5. Clam Shells

• Basically, begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips.
• Wrap the resistance tubing around your legs, just above your knees.
• Tighten your core, and then open your knees out to the sides while keeping your feet together.
• After that, return to the starting position and repeat the movement.
• Start with one set of 10 repetitions

6. Figure 4

• Basically, begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips.
• Cross your ankle over your opposite knee, hinge through your hips and then bend your upper body forward.
• Hold this position for 10 seconds.
• After that, lower your leg down to return to the starting position.
• Repeat the movement on the opposite side.
• Start with one set of 2 repetitions on each side, holding for 10 seconds.

7. Seated Knee Extensions

• Begin in an upright sitting position on a chair with your knees bent and then feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• After that, place your hands on the side.
• Engage your core muscles.
• Slowly straighten and then lift one leg out in front of you with toes pointing towards the ceiling.
• Hold the position for a few seconds.
• Lower your leg back to the starting position and then repeat the movement on the opposite leg.
• Again, repeat the movement with 10 repetitions on each side.

Targets: Quadriceps muscles, knee flexibility.

8. Pillow Squeeze

• Begin in an upright sitting position with your knees bent and then feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Place a pillow between your knees and place your hands on the sides.
• After that, engage your core muscles.
• Inhale as you squeeze your knees together for 5-1o seconds, exhale, and then release.
• Repeat the movement 10 times.

Targets: Inner thigh and knee muscles.

9. Seated Marches

• Basically, begin in an upright sitting position with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and then hips.
• Place your hands on the side.
• After that, lift your foot alternately off the floor, doing a marching movement.
• Repeat the movement 10 times.

Targets: Hip flexors, knee, and leg muscles.

10. Calf Raises (Seated)

• Begin in an upright sitting position on a chair with your knees bent and then feet flat on the floor.
• Maintain good alignment with your head, shoulders, and then hips.
• Place your hands on the side.
• After that, engage your core muscles.
• Press on your toes to raise your heels off the floor.
• Hold the position for a few seconds.
• Lower your heels to return to the starting position and then repeat the movement with 10 repetitions. 

Targets: Knee joints, hamstring muscles.

 11. Foot Slides

For this exercise, you need to use a towel or a small rug.

• Begin in an upright sitting position on a chair with your knees bent and then feet flat on the floor.
• Maintain good alignment with your head, shoulders, and then hips.
• Additionally, place your hands on the side.
• Step on a towel or a small rug with your right foot.
• After that, engage your core muscles and slowly slide your foot forward.
• Hold the position for a few seconds, then slide back to the starting position.
• Again, repeat the movement 10 times.

Targets: Knee joints, hamstring muscles.

12. Heel Tap

• Begin in an upright sitting position on a chair with your knees bent and then feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Place your hands on the side.
• Additionally, engage your core muscles.
• Extend and tap your right heel on the floor with 10 repetitions.
• Relax and then repeat the movement on the opposite leg.

Targets: Knee flexibility, lower leg muscles.

13. Heel Toe Taps

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• After that, place your hands on the side.
• Engage your core muscles.
• As part of seated knee exercises for seniors, extend your right foot forward and then gently tap your heel on the floor.
• Hold the position for a few seconds, then slide your foot back under the chair with your toes tucked.
• Repeat the movement 10 times.
• Relax and then repeat the movement on the opposite leg.

Targets: Lower leg and ankle mobility.

14. Ankle Rolls

• Begin in an upright sitting position on a chair with your knees bent and then feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• After that, place your hands on your side.
• Additionally, engage your core muscles.
• Extend and lift your left leg and roll your ankle in a circular motion for 10 repetitions.
• Repeat the movement on the opposite leg.

Targets: Circulation, flexibility for climbing stairs.

15. Mini Seated Squats

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Cross your arms over your chest.
• Engage your core muscles.
• For seated knee exercises for seniors, scoot forward in your chair and push your feet into the ground like you’re about to stand.
• Hold the position for 5 seconds, then sit back.
• Repeat the movement with 8 repetitions.

Targets: Body weight support, knee muscles.

16. Leg Lifts

• Begin in an upright sitting position on a chair with your knees bent and feet flat on the floor.
• Maintain good alignment with your head, shoulders, and hips.
• Place your hands on the side.
• Engage your core muscles.
• Extend and lift both legs.
• Hold the position for several deep belly breaths, in through your nose and out through your mouth. 

Targets: Hip flexors, quadriceps, lower abdominals.

17. Hamstring Squeeze (Isometric)

• Begin in an upright sitting position on a chair with your legs extended straight in front of you, resting on another chair or surface for support.
• Maintain good alignment with your head, shoulders, and hips.
• Bend your left leg and place your hands at the back for support.
• Place your rolled towel under your right thigh.
• Engage your core muscles and gently press your thigh down into the towel.
• Hold the position for 5 seconds.
• Relax and repeat the movement on the opposite side.

Targets: Hamstring muscles, back leg support.

These knee-strengthening [²] exercises are ideal for those who have limited mobility or where performing these exercises on the floor would cause additional pain. Give them a try and see how much stronger your knees will feel.

Why These Seated Knee Exercises for Seniors Matter

These targeted exercises for seniors help:

• Strengthen the quadriceps, hamstrings, and calf muscles ^[3]
• Improve knee flexibility and blood flow
• Reduce stiffness from inactivity or previous injury
• Support long-term joint health
• Keep your knees strong for everyday tasks like walking or climbing stairs

And because they’re low-impact, they’re safe for seniors with bad knees, arthritis, or recovering from knee surgery.

These moves also support healthy knees by building up the muscles surrounding the joint without aggravating inflammation.

“Exercise is the single most important thing you can do for knee arthritis. It strengthens the muscles around the joint, which helps take pressure off the knee and improves function.”— Dr. Grace Hsiao-Wei Lo, Rheumatologist and Assistant Professor at Baylor College of Medicine (Houston, TX)

Safety Tips Before You Start

• Always start slowly, especially if you’ve had a knee injury.
• When doing seated knee exercises for seniors, stop any movement that causes pain.
• Don’t push through sharp discomfort—these should prevent knee pain, not cause it.
• If you’re unsure which exercise targets your needs best, talk to a healthcare professional.

Final Thoughts: Strong Knees Without Standing Up

If standing hamstring curls, squats, or high-impact moves are off the table, these seated knee exercises for seniors offer a smart, safe way to maintain mobility, strengthen the knees, and avoid further injury.

You don’t need fancy equipment. You don’t need to stand. Just a chair, your body weight, and a few minutes a day to see real results.

Ready to feel stronger with every rep? Start your exercise routine today—your knees will thank you.

With Knee Pain Solved, you’ll discover safe, easy-to-follow movements that target the root of your discomfort. No more sitting on the sidelines—start feeling stronger, more flexible, and pain-free today.

FAQ’s

How can I strengthen my knees while sitting down?

Do seated exercises like leg extensions, quad sets, and heel slides. These help activate and strengthen the muscles around the knee without putting pressure on the joint.

What is the #1 mistake that makes bad knees worse?

Avoiding movement. Staying inactive weakens muscles that support the knee, leading to stiffness and more pain over time.

How do you exercise arthritic knees while sitting?

Use gentle, low-impact movements like marching in place, straight-leg raises, or using a resistance band around your thighs for light stretching—all done while seated.

Which oil is best for knee pain relief?

Eucalyptus, peppermint, and turmeric oils are popular for reducing inflammation and easing knee discomfort. They can be massaged into the area when diluted with a carrier oil.