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Seated Knee Flexion Exercise | Hamstring Strength for Older Adults

The seated knee flexion exercise is a chair-based strengthening movement that targets the hamstrings at the back of the thighs.
It helps older adults improve walking, standing, and stair climbing ability while supporting knee stability and balance.

How to Do the Seated Knee Flexion Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor and hands resting on the sides of the chair for support.

  • Slowly slide one foot back under the chair as far as comfortable, bending the knee.

  • Hold briefly at the end of the movement, then return the foot to the starting position.

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

TIPS:

  • Keep your chest lifted and posture upright.

  • Move slowly and avoid jerking the leg.

  • Keep your heel in light contact with the floor as you slide it back.

  • Breathe steadily throughout the movement.

MUSCLES WORKED:

  • Hamstrings (back of the thigh)

  • Calves (mild involvement)

  • Core (for posture and stability)

BENEFITS:

  • Strengthens hamstrings for walking, standing, and climbing stairs.

  • Improves flexibility and control of the knee joint.

  • A gentle, safe way to activate the back of the legs while seated.

  • Useful for those with balance difficulties or limited mobility.

BEGINNER VERSION:

  • Slide the foot back only a small amount.

  • Perform fewer repetitions and build up gradually.

  • Keep both hands firmly on the chair for support.

PROGRESSION OF EXERCISE:

  • Slide the foot further back under the chair for a deeper bend.

  • Hold the bent position for 2–3 seconds before returning.

  • Add light ankle weights for extra resistance.

  • Perform Standing Knee Flexions.

  • Combine with Seated Knee Extensions for balanced front and back thigh strengthening.