This group of exercises was designed to target your lower body muscles such as your hip flexors, quadriceps, hamstrings, and calf muscles. Targeting these muscle groups is beneficial because it helps increase balance which aids in lowering the risk of falls and improving the standing to sitting movement.
Chair Squats
1. Stand in front of chair facing away from it
2. Have feet shoulder width apart and toes pointing straight ahead
3. Bend knees and lower hips down and back to lower yourself into the chair
4. Hover above the chair for 1 second
5. Drive hips forwards and up to return to the starting position
6. Complete 1 set of 8-12 reps
Standing Hip Abductions
1. Stand behind the chair with your feet hip width apart and knees slightly bent while holding on to the back of the chair
2. Flex your right foot and raise your right leg out to the side as high as you can without moving your upper body
3. Hold for one second then lower your leg, making sure your heel touches the floor
4. Repeat 8-12 times
Seated Calf Raises
1. Sit up tall in your chair, with your feet hip width apart
2. Lifting your heels up off the floor coming up on to your toes
3. Hold for two seconds
4. Lower your heels back down to the floor
5. Repeat 8-12 times