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Leg Strengthening Exercises for Knees & Hips
AIM Fitness-Activities In Motion•Processed: Mar 03, 2026
17-minute workout video. Strength, Low Impact. targeting Legs, Hips. low intensity. helps with Muscle Strength, Flexibility / Range of Motion.
⏱️ Key Moments
Summary:The workout includes a series of eight exercises targeting the knees and hips, focusing on strength, flexibility, and mobility, suitable for seniors and those with osteoporosis.
🏃 Guide
This workout is designed for seniors and individuals with osteoporosis, addressing the common issue of muscle weakness in the knees and hips. It provides safe and effective exercises to enhance strength and mobility.
Benefits
Improved muscle strength
Enhanced flexibility and range of motion
Step-by-Step Guide
1
Side Steps
Stand beside a chair, tap toes in front while reaching with the opposite arm. Feel the engagement in your legs and maintain a relaxed posture.
2
Knee Flexion
Stand behind the chair, bend one knee while keeping the other leg straight. Focus on the contraction in the hamstrings.
3
Calf Raises
Lift heels off the ground while holding onto the chair. Feel the tightening in the calf muscles.
4
Sit to Stand
From the edge of the chair, lean forward and push through your legs to stand up. This should feel like a full-body effort.
5
Hip Circles
Stand with feet wider than hips and circle your hips. Focus on fluid motion and avoid any sharp pain.
6
Standing Hip Extension
Extend one leg back while holding onto the chair. Engage your glutes and feel the stretch in the back of your leg.
7
Hip March
Lift knees while seated, focusing on hip mobility. Ensure you maintain a straight back.
8
Standing Hip Flexor Stretch
Step back with one leg and bend the front knee while holding onto the chair. Feel the stretch in the hip flexor.
Safety Notes
Avoid if you have severe knee or hip pain. Consult a physician if you have a history of joint replacements or severe arthritis.
Duration: 17m 25s
Difficulty: Easy
Intensity: Light
Suitable for: Limited Mobility level
Suitable Conditions
Osteoporosis
Therapeutic Goals
Muscle StrengthFlexibility / Range of Motion
⚠️ Caution
Consult your doctor if you have: Arthritis
Equipment Needed
🏋️ Chair
Primary Focus
💪 Legs💪 Hips
Category
StrengthLow Impact
⚠️ Workout Safety Tips
Low impact movementsIncludes rest periodsAvoid holding breathNo spinal stressAvoid excessive core strainChair modifications available
Tags
#17 min#medium length#Strength#Low Impact#beginner#Chair#Legs#Hips#low