Balance gets much easier to hold when your legs are strong enough to support you. After 70, strength helps you control your body when you stand up, shift your weight, or catch yourself during an awkward step. Working on balance without building some strength underneath it can leave a big piece of the puzzle untouched.
That’s one reason I like mixing two-leg and single-leg work. Bilateral exercises let you build force with a bigger base of support, while unilateral movements make one side handle more of your body weight. That change in demand gives you a better chance to improve the control you need when walking or stepping over something.
The muscles around the hips deserve attention too. They help keep the pelvis steady when one foot leaves the floor, and stronger inner and outer thighs can make those weight shifts feel more controlled. Core strength matters for the same reason, especially when your torso has to stay steady while your legs move.
Yoga can help with mobility and balance, but this routine puts more emphasis on the strength behind those skills. The chair gives you support when you need it and makes the exercises easier to scale, so you can work on balance without turning every rep into a test.
Sit-to-Stand
Start with both feet on the floor and build a strong base. Sit-to-stands strengthen the thighs and hips while teaching you to control the shift from sitting to standing, which is one of the most useful balance transitions you make all day.
Muscles Trained: Quads, glutes, hamstrings, core.
How to Do It
- Sit near the front of a sturdy chair.
- Place your feet about hip-width apart.
- Reach your arms forward or cross them over your chest.
- Lean forward slightly.
- Press through your feet and stand.
- Lower back to the chair with control.
Recommended Sets and Reps: Perform 2 to 3 sets of 6 to 10 reps. Rest for 45 to 60 seconds.
Best Variations: Elevated sit-to-stand, slower sit-to-stand, weighted sit-to-stand.
Form Tip: Press evenly through both feet as you stand.
RELATED: 5 Stair Exercises That Restore Calf Strength Faster Than Walking After 65
Single-Leg Sit-to-Stand
Once the two-leg version feels solid, shifting more work to one side gives you a much bigger balance challenge. This move asks one leg to control most of the stand while the other provides as little help as needed. Start from a higher seat or use the chair arms lightly if the full version is too demanding.
Muscles Trained: Quads, glutes, hamstrings, core.
How to Do It
- Sit near the front of a sturdy chair.
- Plant your right foot firmly on the floor.
- Extend your left heel slightly forward.
- Lean your torso forward.
- Press through your right foot to stand.
- Sit back down under control, then switch sides.
Recommended Sets and Reps: Perform 2 to 3 sets of 3 to 6 reps per side. Rest for 60 seconds.
Best Variations: Assisted single-leg sit-to-stand, elevated single-leg sit-to-stand, staggered-stance sit-to-stand.
Form Tip: Use the free foot for light assistance before forcing a true single-leg rep.
Chair Plank
Balance isn’t only about the legs. Your trunk has to stay organized while your weight moves underneath you, and a chair plank gives your core a simple way to practice that bracing. The incline makes it easier to focus on control without getting down to the floor.
Muscles Trained: Abs, shoulders, chest, glutes.
How to Do It
- Place your hands on the seat or back of a sturdy chair that won’t move.
- Step your feet backward.
- Straighten your arms or work from an elbow position.
- Form a straight line from your head through your heels.
- Brace your abs.
- Hold while breathing normally.
Recommended Sets and Reps: Perform 2 to 3 holds of 20 to 40 seconds. Rest for 30 to 45 seconds.
Best Variations: Higher chair plank, shorter plank hold, lower incline plank.
Form Tip: Keep your ribs stacked over your hips during the hold.
RELATED: 5 Home Exercises That Restore Full-Body Strength Faster Than Pilates After 65
Seated Band Abduction
The outer hips help keep you steady when one leg takes more of your weight. Band abductions train those muscles directly from a seated position, letting you build hip strength without adding another balance challenge.
Muscles Trained: Glutes, outer hips.
How to Do It
- Sit tall near the edge of the chair.
- Loop a resistance band above your knees.
- Place your feet flat on the floor.
- Press your knees apart.
- Pause briefly against the band.
- Return slowly to the start.
Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 reps. Rest for 30 seconds.
Best Variations: Lighter band abduction, longer hold, slower band abduction.
Form Tip: Keep both feet planted as your knees press outward.
Seated Hip Adduction Squeeze
Use your inner thighs to control your legs as your weight shifts from side to side. A ball or pillow between the knees gives them something to work against, and the seated setup makes it easy to focus on creating steady tension through the squeeze.
Muscles Trained: Inner thighs, core.
How to Do It
- Sit tall on a sturdy chair.
- Place a small ball or folded pillow between your knees.
- Keep your feet flat on the floor.
- Squeeze your knees inward.
- Hold briefly.
- Relax and repeat.
Recommended Sets and Reps: Perform 2 to 3 sets of 10 to 15 reps. Rest for 30 seconds.
Best Variations: Pillow squeeze, longer isometric hold, lighter squeeze.
Form Tip: Squeeze steadily without holding your breath.
RELATED: The 10-Minute Wall Routine That Rebuilds Leg Strength After 65
Build Better Balance After 70
Balance usually improves faster when you give your body more strength to work with. Use this routine two to four days per week and let the harder variations come in gradually.
- Master the two-leg work first: Build confidence with sit-to-stands before pushing the single-leg version.
- Use support without overusing it: A light hand on the chair is fine when you need help with balance.
- Strengthen both sides evenly: Give your weaker leg the same attention without forcing extra reps.
- Keep the hips in the plan: Stronger inner and outer hips can make weight shifts feel more controlled.
- Progress slowly: Add reps or reduce assistance once the current version feels solid.
- Practice balance outside the workout: Short bouts of supported single-leg standing can help you use the strength you’re building.
References
- Muehlbauer, Thomas et al. “Associations Between Measures of Balance and Lower-Extremity Muscle Strength/Power in Healthy Individuals Across the Lifespan: A Systematic Review and Meta-Analysis.” Sports Medicine (Auckland, N.Z.) vol. 45,12 (2015): 1671-92. doi:10.1007/s40279-015-0390-z
- Bajaj, Paras et al. “Effect of yoga on balance, falls, and bone metabolism: a systematic review of randomized controlled trials in healthy individuals.” Osteoporosis International: a journal established as a result of cooperation between the European Foundation for Osteoporosis and the National Osteoporosis Foundation of the USA vol. 36,2 (2025): 193-224. doi:10.1007/s00198-024-07307-x
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