Chair exercises for bad knees: 7 gentle seated moves
Short answer: sit tall on a sturdy chair without wheels, feet flat, and do slow, pain-free leg moves that keep your weight off the knee: seated marches, leg extensions, ankle pumps, heel and toe raises, gentle hip moves. Start with 5 minutes.
Before you start
Use a stable chair against a wall. Move slowly and stay in a range that does not hurt. Mild effort is fine; sharp or growing pain means stop.
7 seated moves
- Ankle pumps — point and flex both feet, 20 times.
- Seated marches — lift one knee a little, lower, switch. 30 seconds.
- Seated leg extensions — straighten one leg slowly, hold 2 seconds, lower. 8 per side.
- Heel raises — lift both heels, lower. 12 times.
- Toe raises — lift your toes, heels down. 12 times.
- Seated hip squeeze — press your knees gently together, hold 5 seconds. 8 times.
- Seated hamstring stretch — slide one heel forward, lean slightly from the hips, hold 15 seconds per side.
What to avoid
Deep knee bends, jumping, fast kicks and twisting on a planted foot. If you have had a knee replacement, follow your physiotherapist's limits first.
Doing it with Seatwell
In Seatwell you can mark knees (and shoulders, lower back or wrists) as areas to go easy on during setup. Moves that load those spots are left out of your plan, every exercise has a gentler version, and voice guidance with a big timer keeps the pace slow if you choose the slow setting.
FAQ
Are chair exercises safe for bad knees?
Seated moves keep your body weight off the knee, which makes them gentler than squats or lunges. Keep the movement pain-free and ask your doctor if you have an injury or replacement.
Which moves should I skip?
Deep knee bends, fast kicks and anything that twists the knee under load. If a move hurts, stop it.
How often should I do them?
A short session most days usually beats a long one once a week. Start with 5 minutes.
This guide is general fitness information, not medical advice. If you have a health condition, check with your doctor before starting, and stop if anything hurts.
Get Seatwell: a plan that skips moves for sore knees (Google Play)