28-Day Strong Knees
Stairs, chairs and walks feel easier when the muscles around your knees are strong. 15 minutes a day, gentle on the joints.
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About this plan
The Halemove 28-Day Strong Knees plan is a complete, photo-guided program for older adults. 16 knee-friendly moves, seated and standing with a chair for support, build the thigh, hip and calf strength that carries your knees. Every move is shown with a clear photo doing it, so you always know exactly what to do.
15 min a day. You'll need: a chair.
What's inside
- 15-page guide: 16 moves, two to a page, each with a large photo, 3 simple steps, an easier option, a harder option and a coach tip
- Your workout at a glance: all 16 moves on one page
- 4-week plan: starts gentle and adds a little each week (reps, rounds and holds all spelled out)
- 28-day tracker: tick off every workout
- Progress test: the 30-second chair stand, on Day 1, Day 14 and Day 28
- Certificate of completion to celebrate Day 28
- BONUS wall poster: all 16 moves and the weekly plan on one page
The 16 moves
Warm-Up
- Seated March
- Ankle Pumps
- Heel Slides
- Thigh Squeeze
Strength
- Seated Knee Lift-Out
- Mini Squat
- Sit to Stand
- Standing Hamstring Curl
- Side Leg Raise
- Calf Raises
- Cushion Squeeze
- Step-Ups
Cool-Down
- Seated Hamstring Stretch
- Standing Quad Stretch
- Calf Stretch
- Seated Figure-4 Stretch
Try 8 of these moves free: Knee Exercises for Seniors (With Pictures), with a free printable.
