When joint pain or balance issues keep you from traditional workouts, there is a better way to stay strong. Water exercises offer support, resistance, and safety for seniors, without the impact of land-based routines.

One move stands out: the straight leg march. It’s simple, gentle, and helps improve leg strength, balance, and joint stability. In the sections below, we’ll explain how to do it and why it’s ideal for older folks. Then we’ll look at other aquatic exercises that enhance stability and muscle support.

Straight leg march: an exercise that combines strength and balance

The straight leg march is a low-impact exercise done in chest-to-waist-high warm water. Once you’re comfortable standing in place, lift one leg straight up in front of you, then lower it with control before repeating with the other leg. You can increase the pace as your strength improves.

This move works the quadriceps, hip flexors, and core—areas that help with walking, climbing stairs, and staying steady when moving. The water provides resistance without stress on the joints, making it ideal for seniors managing hip, knee, or ankle discomfort.

Regular practice helps reinforce muscle coordination, reduces wobble during steps, and supports better posture. It also gently activates core muscles, helping with stability and reducing the risk of falls. Because the water supports your weight, you can focus on mindful movement rather than impact.

Other water exercises for strength and stability for seniors

Once the straight leg march feels easy, you can layer in more moves to round out a routine. These exercises are safe, accessible, and ideal for improving circulation, balance, and joint function:

Side leg extensions: Stand near the pool wall or swim spa edge. Lift one leg straight out to the side, keeping it level with your hip. Pause, then lower slowly. Repeat on both sides. This builds hip strength and improves lateral stability.
Kickboard knee raises: Place a kickboard under one foot and press down for support. Gently lift the opposite knee upward toward the surface. Lower and repeat. This targets the hip flexors and thigh muscles, supporting walking power and knee alignment.
Butt kicks: While standing upright, lift your heel toward your butt, alternating legs. Add movement through the water as if jogging in place. This move strengthens hamstrings and simulates dynamic balance training.
Step downs: Use a submerged step in the water. Place one foot on the step and lower yourself with a controlled bend at the knee. Raise back up and switch legs. This mimics stair descent, improving leg control and coordination.

Each of these exercises encourages the muscles around your hips, knees, and core to activate safely. Over time, you’ll build stability, reduce stiffness, and move with more confidence. Start with the straight leg march, progress to additions like side lifts or step downs, and commit to a few sessions each week.

With consistency, these exercises can lead to stronger muscles, steadier steps, and better coordination. If you have existing health concerns or joint issues, make sure to consult your physician before beginning.