DIY Balancing Exercise For Seniors- Chair Squat

How to Perform Chair Squats – For Seniors

The chair squat is a brilliant introductory exercise and gets you used to balancing without taking your feet off the ground or forcing you to balance while moving. If you haven’t performed balance exercises for a long time, this is a great one to start with.

Equipment Required:

  • 1 chair

Instructions:

  1. Stand about 6 inches in front of the edge of the chair, with your feet and knees a hip width apart. Chair Squat - Balance Exercise 1
  2. Bend your legs, raise your arms out in front of you and slowly sit back on the chair.Chair Squat - Balance Exercise 2
  3. Slowly straighten your legs, lower your arms back down to your sides and stand up while keeping your upper body straight and your core muscles tight. Chair Squat - Balance Exercise 3
  4. Repeat steps 1-3 for as many repetitions as you desire.

Why Is The Chair Squat Exercise So Great For Seniors?

With the chair squat exercise, you are fully in control of the movements, so you can ensure that there’s no unnecessary pressure on your legs and this helps you avoid injury. The chair also provides extra support, so if you do lose your balance, there’s something ready to catch you which provides even more protection from injury. 

Chair Squat Exercise Variations:

Once you can balance fully while performing the chair squat exercise, try the variations below to keep it fresh and challenging:

  1. Hold a dumbbell in each hand as you perform the chair squat exercise to improve the strength of your legs as well as your balance.
  2. Place a resistance band under your feet and perform bicep curls while standing up to target your arms and legs at the same time.
  3. Perform the chair squat exercise using just one leg for a much more challenging balance exercise.

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