Alternating Leg Extensions
- Gentle
- Seated
- Legs
- Knees
Starts at 5:18 in “Lose Stubborn Tummy With This Seated Workout For Seniors Over 50”. The time is from YouTube's automatic chapters, so it may be a few seconds out.
What it is
Straighten one knee to kick the lower leg out, bring it back, then switch. Gentle work for the thigh muscles that support the knee. This one is in our most-watched video.
How to do it
- Sit tall with hands on your hips or the chair.
- Straighten one leg until it is level or nearly level.
- Bend it back down with control.
- Switch legs and keep alternating.
Key tip: Kick smoothly. Don't snap the knee straight.
Who should skip it, and why
- Your knee is hot, swollen or was recently injured. A flared joint needs rest and a check-up first. Moving through it can make it worse.
Easier and harder versions
- Easier
- Straighten the leg only part of the way.
- Harder
- Hold the straight leg for 2 seconds at the top.
How much
In our videos each move runs for about 40 seconds with 20 seconds of rest. Start with less if you need to. Comfortable effort is the goal, not exhaustion.
Stop straight away and get help if you feel:
- chest pain, pressure or tightness
- dizziness, light-headedness or faintness
- breathlessness that doesn't settle when you rest
- sharp or joint pain, or pain that gets worse as you go
- numbness, tingling, or a sudden severe headache
This is general exercise information, not medical advice. If you have a health condition, or you've had a fall, injury or surgery recently, check with your doctor or physiotherapist first.
In these ChairGlow videos
- Lose Stubborn Tummy With This Seated Workout For Seniors Over 50 (6 min)
- Try This 14-Day Transformation Chair Workout For Seniors Over 50 (21 min)
- Seniors Can Get A Slim Down While Sitting! [Chair Workout] (21 min)
- Knee Arthritis After 60? Fix It In 10 Min! (Seated only) (10 min)