Senior & Active Ageing

Strength, balance and mobility exercises suited to older adults, including chair-based and supported options drawn from established falls-prevention programmes.

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Speed & Acceleration

Deceleration & Braking

Balance & Stability

Ballistic Training

Tactical Training

Functional Training

Mobility & Flexibility

Agility & Footwork

Senior & Active Ageing

Library

Exercises in this category

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Agility & Footwork

Agility & Footwork

Side-Lying Hip Abduction

The simplest direct glute medius exercise — the foundation under every lateral movement in this section.

Hip Stability, Injury Resilience

None or Ankle Band

Gluteus Minimus, Tensor Fasciae Latae

General Athletic Development, Running, Soccer, Basketball

side-lying hip abduction, side leg raise, glute medius exercise, hip stability, lateral hip strength

Agility & Footwork

Strength

Senior & Active Ageing

Senior & Active Ageing

Senior & Active Ageing

Toe Walking

Walk forward on the balls of the feet with the heels lifted, combining calf strength with a balance challenge.

Balance, Falls Prevention

Gastrocnemius, Soleus

Tibialis Posterior, Intrinsic Foot Muscles, Gluteus Medius

Active Ageing, General Health

toe walking exercise seniors, otago toe walking, walking on toes balance older adults

Senior & Active Ageing

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Heel Walking

Walk forward on the heels with the toes lifted, combining shin strength with a balance challenge.

Balance, Falls Prevention

Tibialis Anterior

Extensor Digitorum Longus, Gluteus Medius, Erector Spinae

Active Ageing, General Health

heel walking exercise seniors, otago heel walking, walking on heels balance older adults

Senior & Active Ageing

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Supported Mini Squat

Bend the knees a short distance while holding a support, combining leg strengthening with a standing balance challenge.

Functional Strength, Balance

Quadriceps, Gluteus Maximus

Hamstrings, Gastrocnemius, Soleus, Erector Spinae

Active Ageing, General Health

supported mini squat seniors, knee bends otago exercise, partial squat older adults chair

Senior & Active Ageing

Strength

Balance & Stability

Functional Training

Senior & Active Ageing

Senior & Active Ageing

Walk and Turn

Walk a short distance, turn around under control, and walk back, practising the turning movement where many falls occur.

Balance, Falls Prevention

Gluteus Medius, Gluteus Maximus

Quadriceps, Hamstrings, Gastrocnemius, Soleus, Obliques

Active Ageing, General Health

walk and turn exercise seniors, turning balance exercise otago, walking and turning older adults

Gait with Rotation

Senior & Active Ageing

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Backward Walking

Walk backwards along a wall or counter, training balance without the usual visual guidance of foot placement.

Balance, Falls Prevention

Gluteus Maximus, Quadriceps

Hamstrings, Gastrocnemius, Soleus, Tibialis Anterior, Erector Spinae

Active Ageing, General Health

backward walking exercise seniors, backwards walk otago, reverse walking balance older adults

Senior & Active Ageing

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Sideways Walking

Step sideways along a wall or counter, training frontal-plane balance and hip control during movement.

Balance, Falls Prevention

Gluteus Medius, Gluteus Minimus

Gluteus Maximus, Adductors, Tibialis Anterior, Peroneals

Active Ageing, General Health

sideways walking exercise seniors, lateral walking otago, side stepping balance older adults

Senior & Active Ageing

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Heel-to-Toe Walk

Walk in a straight line placing one foot directly in front of the other, training dynamic balance on a narrow base.

Balance, Falls Prevention

Gluteus Medius, Tibialis Anterior

Gastrocnemius, Soleus, Peroneals, Erector Spinae

Active Ageing, General Health

heel to toe walk, tandem walking exercise seniors, otago balance walking, heel toe walk backwards

Dynamic Balance, Gait

Senior & Active Ageing

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Heel-to-Toe Stand

Stand with one foot directly in front of the other and hold the position, narrowing the base of support to challenge balance.

Balance, Falls Prevention

Gluteus Medius, Tibialis Anterior

Gastrocnemius, Soleus, Erector Spinae, Peroneals

Active Ageing, General Health

heel to toe stand, tandem stance exercise seniors, otago balance exercise, narrow stance balance

Senior & Active Ageing

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Supported Toe Raise

Lift the toes and forefoot off the floor while holding a support, strengthening the muscles at the front of the shin.

Functional Strength, Falls Prevention

Tibialis Anterior

Extensor Digitorum Longus, Extensor Hallucis Longus

Active Ageing, General Health, Walking

supported toe raise seniors, toe raises exercise otago, dorsiflexion exercise older adults

Ankle Dorsiflexion

Senior & Active Ageing

Strength

Senior & Active Ageing

Senior & Active Ageing

Supported Calf Raise

Rise onto the toes while holding a support, strengthening the calf muscles used for walking and push-off.

Functional Strength, Balance

Gastrocnemius, Soleus

Tibialis Posterior, Intrinsic Foot Muscles

Active Ageing, General Health, Walking

supported calf raise seniors, heel raise exercise otago, calf raises older adults

Ankle Plantar Flexion

Senior & Active Ageing

Strength

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Standing Hip Abduction

Lift one leg out to the side while holding a support, strengthening the hip muscles that keep the pelvis level when walking.

Functional Strength, Balance

Chair, Ankle Weights

Gluteus Medius, Gluteus Minimus

Tensor Fasciae Latae, Gluteus Maximus, Quadratus Lumborum

Active Ageing, General Health, Rehabilitation Support

standing hip abduction seniors, hip abductor exercise otago, side leg raise older adults

Senior & Active Ageing

Strength

Balance & Stability

Senior & Active Ageing

Senior & Active Ageing

Standing Knee Flexion

Bend one knee to bring the heel toward the buttock while holding a support, strengthening the back of the thigh.

Functional Strength, Muscle Maintenance

Chair, Ankle Weights

Gastrocnemius, Gluteus Maximus

Active Ageing, General Health, Rehabilitation Support

standing knee flexion seniors, knee flexor exercise otago, standing hamstring curl older adults

Senior & Active Ageing

Strength

Senior & Active Ageing

Senior & Active Ageing

Seated Knee Extension

Straighten the knee from a seated position, optionally with an ankle weight, to strengthen the front of the thigh.

Functional Strength, Muscle Maintenance

Chair, Ankle Weights

Tibialis Anterior

Active Ageing, General Health, Rehabilitation Support

seated knee extension seniors, knee extensor exercise otago, seated leg extension older adults

Senior & Active Ageing

Strength

Senior & Active Ageing

Senior & Active Ageing

Chair Sit-to-Stand

Stand up from a chair and sit back down under control, the single most transferable strength exercise for older adults.

Functional Strength, Independence

Quadriceps, Gluteus Maximus

Hamstrings, Erector Spinae, Gastrocnemius, Soleus

Active Ageing, General Health

chair sit to stand, sit to stand exercise seniors, chair stand exercise, otago sit to stand

Squat, Sit-to-Stand

Senior & Active Ageing

Strength

Functional Training

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Senior & Active Ageing

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