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Chair Deadlift Exercise | Resistance Band Deadlifts for Older Adults

The chair deadlift exercise with a resistance band is a safe, strength-building movement for older adults.
It targets the glutes, thighs, hips, and core, while improving posture, stability, and functional strength for daily activities.

How to Do a Chair Deadlift Exercise with a Resistance Band

INSTRUCTIONS:

  • Place a resistance band flat on the floor under your chair.

  • Sit tall towards the front of the chair with feet shoulder-width apart on the band, toes turned slightly outwards.

  • Keep your knees in line with your toes.

  • Reach down and grab the ends of the resistance band, keeping your arms straight, chest lifted, and shoulders back and down.

  • Adjust the band tension as needed by loosening or tightening your grip.

  • From this position, stand up tall while holding the band, straightening your hips and knees fully.

  • Squeeze your glutes at the top of the movement.

  • Slowly sit back down with control, keeping equal weight through both legs.

  • Repeat for the desired number of repetitions.

TIPS:

  • Keep your chest lifted and avoid rounding your back.

  • Make sure knees stay aligned with your toes, don’t let them collapse inward.

  • Hold the band securely but avoid pulling with the arms.the movement should come from your legs and hips.

  • Breathe out as you stand, breathe in as you sit down.

MUSCLES WORKED:

  • Glutes (buttocks)

  • Quadriceps (front of thighs)

  • Hamstrings (back of thighs)

  • Calves

  • Core

  • Lower back

BENEFITS:

  • Strengthens major lower-body muscles needed for standing, walking, and climbing stairs.

  • Improves ability to rise from a chair or couch with ease.

  • Builds functional strength while adding light resistance.

  • Supports posture and reduces risk of falls.

BEGINNER VERSION:

  • Perform the movement without the band — just a regular Sit-to-Stand exercise.

  • Use the band with less tension (hold closer to the ends).

  • Keep a sturdy chair in front of you to hold lightly for balance.

PROGRESSION OF EXERCISE:

  • Increase band tension by gripping lower down.

  • Pause and hold briefly at the top of the movement.

  • Perform more repetitions or sets.

  • Progress to Freestanding Deadlifts with Band (standing without the chair).