10-Minute Arthritis-Friendly Isometric Knee Workout (Seated Only)

Looking for seated knee exercises for arthritis with no standing required? You’re in the right place. This gentle, low-impact routine uses isometric exercises to strengthen the muscles around your knees without joint movement—making it ideal for seniors, beginners, and anyone with knee pain.

In this gentle chair workout, you’ll build strength in a way that feels supportive and empowering. Let’s keep movement joyful and comfortable.

What Are Isometric Exercises?

Isometric exercises involve tightening a muscle without moving the joint. That means less stress on your knees and more focus on building supportive strength.

Why they’re great for arthritis:

  • Strengthen the quads and hamstrings
  • Improve knee stability
  • Reduce joint strain
  • Support daily activities (walking, stairs, standing)
  • Safe and low impact

Who This Seated Knee Workout Is For

This routine is perfect if you:

  • Have knee arthritis or joint pain
  • Need a no standing workout option
  • Want a seated workout option
  • Are new to exercise
  • Are recovering from injury (with doctor approval)
  • Prefer gentle strength training

All exercises are done seated in a chair, making this seated knee workout accessible, supportive, and joint-friendly.

Safety Tips for Seated, No-Standing Workouts

Your comfort comes first:

  • Check with your healthcare provider if needed
  • Stay in a pain-free range
  • Breathe—no holding your breath
  • Stop if anything feels sharp or uncomfortable

You’re doing this for your health, not to push through pain.

10-Minute Isometric Knee Workout

Equipment: Chair (required for this seated-only workout)

You can complete this workout fully seated in a chair.

Warm-Up

1. Gentle Knee Extensions

  • Extend one leg forward
  • Lightly tighten the thigh
  • Hold 5 seconds
  • Relax and switch sides

2. Heel Press

  • Press heels into the floor
  • Imagine digging into soft sand
  • Hold 5 seconds
  • Relax

Isometric Knee Exercises for Strength

3. Quad Tighten

  • Straighten your legs
  • Gently tighten the front of thighs
  • Hold 10 seconds
  • Relax

4. Inner Thigh Squeeze

  • Place hands or pillow between knees
  • Light squeeze inward
  • Hold 10 seconds
  • Release

5. Outer Thigh Push

  • Hands on outside of knees or place a looped resistance band or strap around your thighs above your knees
  • Press knees outward in hands
  • Hold 10 seconds
  • Relax

6. Bent Knee Hold

  • Lift one foot slightly
  • Keep knee bent
  • Hold 8–10 seconds
  • Switch sides

7. Supported Mini Sit Hold

Seated:

  • Hover just above chair
  • Option to squeeze your glutes and release

Hold 10–15 seconds Sit and rest

8. Straight Leg Hold

  • Extend one leg
  • Lift slightly or keep heel down
  • Hold 8 seconds
  • Lower and switch

Cool Down

  • Extend one leg
  • Relax foot
  • Deep breath in
  • Slow breath out
  • Switch sides

How Often Should You Do This?

For best results:

  • 3–4 times per week
  • Start gently
  • Gradually increase hold time

Consistency matters more than intensity.

More Seated & No-Standing Workouts You’ll Love

If you enjoyed this routine, you may also love:

We love offering both seated and standing options so everyone can move with confidence and choice.

Final Thoughts on Seated Knee Strengthening

Strengthening your knees doesn’t have to feel intimidating. Every small effort adds up, and showing up for yourself—with chair exercises for seniors—matters.

We’re grateful you chose to spend this time with us. Keep moving at your own pace, and we’ll be right here with you every step of the way. ❤️

Looking for more gentle workouts?

Visit our YouTube channel for:

  • Chair workouts
  • Balance training
  • Low-impact cardio
  • Senior strength routines

Let’s keep getting stronger together!

🌟 Want personalized, daily exercise guidance beyond our free workouts? Check out our Get Moving 50+ app: https://studio.com/yes2next

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