This is the one exercise everyone over 65 should be doing, according to a certified personal trainer

I’ve been a certified personal trainer for 15 years, and in that time I’ve worked with a lot of seniors.

One of the first exercises I teach my clients who are 65 and older is the chair squat. This movement builds strength in the legs, hips and core, improves coordination and balance, and can be modified or progressed for any ability level.

If you’ve got a chair handy, you can try chair squats too. They’re beneficial for beginners of all ages.

How to do a chair squat

Check in with your medical team before starting any new activity.

You won’t need any equipment besides a chair for this exercise. If you have certain injuries or mobility concerns, you may also need a section of bare wall or a second chair for support.

If you’ve never tried chair squats before, aim for 1 set of 5 reps. As you get stronger, add reps until you can perform 1 set of 12 reps, then add sets, progressing gradually until you can confidently perform 3 sets of 10-12 reps.

Sets: 1-3 Reps: 5-12

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• Stand with your feet hip-width apart with a chair behind you.
• Raise your arms to shoulder height in front of you.
• Push your hips back and bend your knees to slowly lower your butt to the seat of the chair.
• Tap your butt on the seat, then push through your feet to return to standing.
• Continue for the desired number of reps.

Trainer tips:

• Don’t bend your knees before moving your hips.
• Set your hips back as if you were trying to close a car door behind you.
• If you’re a beginner, consider coming to a full seated position before you stand back up again.
• Use a wall for balance or a chair in front of you for additional support, if needed.

Once you’ve mastered the chair squat, you can make the exercise harder by holding a dumbbell, using a chair with a lower seat, or performing the movement without the chair.

Why chair squats are beneficial for seniors

Like standard bodyweight squats, chair squats strengthen important lower-body muscles like your quadriceps, hamstrings, hip abductors and adductors, and glutes. The chair reduces your range of motion and acts as a safety net that can prevent form errors or injury.

This exercise works the body in a functional way, making tasks like getting up from the toilet, getting out of your car, and standing up from the couch easier.

Chair squats can also help improve your balance and bone density, and are an accessible form of resistance training for most ability levels.