Knee Flexion Exercise | Standing Hamstring Strength Exercise for Older Adults
The knee flexion exercise is a standing movement that strengthens the hamstrings at the back of the thigh.
Performed with chair support, it helps older adults improve walking ability, balance, and stability for daily activities.
How to Do the Knee Flexion Exercise with Chair Support
INSTRUCTIONS:
Stand tall behind a sturdy chair, holding lightly onto the backrest for support.
Keep your feet hip-width apart and posture upright.
Slowly bend one knee, bringing your heel up toward your buttocks.
Lift only as far as comfortable, keeping your thighs aligned.
Lower your foot back down with control.
Repeat for the desired number of repetitions, then switch legs.
TIPS:
Keep your knees close together — avoid letting the lifted knee drift forward.
Engage your core and avoid leaning forward or arching your back.
Move slowly and steadily, not swinging the leg.
Breathe out as you lift, breathe in as you lower.
MUSCLES WORKED:
Hamstrings (back of thighs)
Glutes (buttocks, minor involvement)
Calves (stabilisation)
Core (for posture and balance)
BENEFITS:
Strengthens the hamstrings for walking, stepping, and climbing stairs.
Improves balance and stability.
Supports knee joint function and reduces stiffness.
Helps prevent falls by improving control of leg movements.
BEGINNER VERSION:
Hold firmly onto the chair with both hands for extra stability.
Lift the heel only a few inches off the ground.
Perform fewer repetitions and build up gradually.
PROGRESSION OF EXERCISE:
Hold the heel up for 2–3 seconds at the top before lowering.
Perform with one hand on the chair, or without holding for more balance challenge.
Add light ankle weights or a resistance band for extra resistance.
Progress to Standing Leg Curls with Resistance Band (band anchored at ankle).