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Seated Hip Flexion Exercise | Hip and Thigh Strength for Older Adults

The seated hip flexion exercise is a chair-based strengthening movement that targets the front of the hips and thighs.
It helps older adults improve walking ability, stair climbing, and balance while supporting independence in daily life. Variations include alternating legs, marching in place, or progressing to a standing version.

How to Do the Seated Hip Flexion Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor, hip-width apart.

  • Hold the sides of the chair lightly for support.

  • Slowly lift one knee upward toward your chest, keeping your back straight.

  • Pause briefly at the top, then lower the foot back down with control.

  • Repeat for the desired number of repetitions, then switch legs.

TIPS:

  • Keep your chest lifted — avoid leaning back as you lift.

  • Move slowly and avoid swinging the leg.

  • Breathe out as you lift the knee, breathe in as you lower.

  • Keep the movement smooth and controlled.

MUSCLES WORKED:

  • Hip flexors (front of the hips)

  • Quadriceps (front of thighs)

  • Core (for posture and stability)

BENEFITS:

  • Strengthens the hip flexors for walking, stepping, and climbing stairs.

  • Improves mobility and control of the hips.

  • Supports independence in daily activities.

  • Helps reduce the risk of falls by training safe stepping movements.

BEGINNER VERSION:

  • Lift the knee only a few inches off the floor.

  • Keep both hands firmly on the chair for extra support.

  • Perform fewer repetitions and build up gradually.

PROGRESSION OF EXERCISE:

  • Hold the knee up for 2–3 seconds before lowering.

  • Add light resistance by pressing your hand down on the thigh as you lift.

  • Perform alternating lifts (marching in the chair) for coordination and stamina.

  • Add ankle weights or a resistance band around the thighs for more challenge.

  • Progress to Standing Hip Flexions to further build strength and balance.