Standing knee curls is a bodyweight exercise. It strengthens hamstring muscles. Stronger hamstrings in turn contribute for strengthening your knees & improving flexibility.
In this article is shown how to do knee curls exercise for seniors & elderly, its benefits & a VIDEO demonstrating its correct form & proper movements.
Standing knee curl exercise is a great workout for improving leg strength and balance as well – so an ideal exercise for the seniors to strengthen their knees, leg muscles and improve balancing abilities. Stronger leg muscles & improved balancing abilities make walking and climbing stairs easier for the seniors and also help prevent falling down & fracturing bones in old age.
How To Do Standing Knee Curls Exercise?
(i) Stand with your front facing the back of a sturdy chair. Place your feet hip-distance apart. Hold the back of the chair to maintain balance.
(ii) Shift your weight onto your left leg and keep the knee slightly bent.
(iii) Slowly bend your right knee and bring your heel up toward your buttocks as far as possible. Keep your hips still and thighs parallel. Don’t arch your back. The left leg you are standing on should remain slightly bent. Hold this position for one second.
(iv) Slowly lower your right foot back down to the starting position. Repeat 10-15 times on your right leg. Keep the movements slow and controlled without any jerk.
(iv) Repeat the above drill on your other leg for 10 to 15 times. This will complete one set. You may do 2-3 sets per day.
As your knees gain strength, the seniors can do standing knee curls exercise with ankle weights to step up the knees strengthening process.
Watch this video to learn how to do Standing Hamstring Curls: