5 Leg-Strengthening Exercises for Seniors: A Video Guide

Have you ever wondered why leg strength is so important for healthy aging?

As you age, your risk of falls can increase, and everyday tasks may become more difficult as muscle strength declines. One way to get ahead of this is by incorporating leg-strengthening exercises into your routine.

At PartnerMD, I educate members on different senior-friendly exercises and how to incorporate them safely and effectively. As a health coach, I find it important to remind members that workouts don't need to be complicated to be effective. Often, the simple, slow-paced exercises can provide significant benefits. 

In this article, I'll guide you through five leg-focused exercises for building and maintaining leg strength as you age, including:

• Chair squats for the legs, hips, and core
• Seated leg extensions for the quadriceps
• Seated leg curls for the hamstrings
• Glute bridges for the glutes and hips
• Calf raises for the calves

Whether you've tried these exercises before or are new to them, they're a great way to build strength, balance, and independence. Let's go over each exercise and how to properly complete them.

1. Chair Squat 

A chair squat is a simple, beginner friendly lower-body exercise that helps strengthen your legs, hips, and core at the same time.

Using a chair can make the squat more approachable and functional for seniors. It provides a clear target for your range of motion and may build confidence by providing a stable surface behind you.

This exercise mimics the everyday movement of sitting down and standing up, helping seniors build strength for daily activities. It works several major lower-body muscles, including the quadriceps, glutes, and hamstrings.

2. Seated Leg Extension

When it comes to leg extensions, setting up the machine is the most important part. Before you sit down to begin the exercise, make sure your weight is appropriate and the back seat is adjusted accordingly.

The front pad should rest below your shin and comfortably at your ankle. Slide forward so that your knees are at the edge to ensure your knee joint aligns properly.

This exercise targets the quadriceps by isolating the muscles in front of the thigh. The seated position provides seniors with stability and support, allowing you to focus on building leg strength without balance being a major factor. 

Because resistance can be controlled, the weight can be increased or decreased based on strength and fitness level.

3. Seated Leg Curl

The seated leg curl is an effective workout for strengthening the hamstrings. These muscles play an important role in bending the knees and extending the hip during everyday movement and controlling the leg during walking.

Make sure to adjust the back pad before you begin so that you can control how close you sit to the edge. Proper setup will allow for your knees to align with the machine's pivot point. 

Be mindful of your flexibility level to avoid straining your hamstrings. The weight used in this exercise should be less than the amount used when exercising your quads at approximately 3/4 of the strength level.

Focus on your pace as you go through each repetition. This exercise should be performed with slow, controlled movements rather than at a fast pace. 

4. Glute Bridge

A glute bridge is a foundational movement that targets the glutes while building strength throughout the hips and lower body. 

This exercise requires no equipment and begins by lying on your back with your knees bent at about 90 degrees, or at an angle that feels most comfortable for you. Keep your tailbone tucked as you prepare to move your hips upward. 

As you drive through your heels, lift your hips toward the ceiling, stopping at a height where you can keep your core engaged without your rips flaring. 

If you feel your muscles starting to cramp, try moving your feet slightly farther away from your body and adjusting your position as needed.

5. Stair Calf Raise

The stair calf raise is an exercise that you can do at home using the stairs or handrail for support and balance. This movement primarily targets the calf muscles, which play an important role in walking and ankle stability. 

Choose which side you'd like to begin with and lower your heel to a comfortable starting position. Begin by raising your heel halfway, then progress to lifting all the way onto your toes as you become more comfortable with the movement.

You can do this movement by raising both heels at the same time or working one side at a time. Move through the variation that feels most comfortable for you and adjust the exercise as your strength and stability improve.

Why Leg Strength Matters As You Age

The five exercises above may be relatively simple, but they can play an important role in strength and mobility as you get older.

Muscle mass and strength gradually decline with age. This age-related muscle loss, known as sarcopenia, is involuntary and becomes more pronounced over time. In fact, up to 50% of muscle mass can be lost by the eighth decade of life. 

As lower-body strength declines, everyday activities can become more difficult. Getting out of a chair, climbing stairs, carrying groceries, walking longer distances, or getting up from the floor all depend on strength throughout your legs and hips.

Regular leg-strengthening exercises can help you:

• Maintain mobility: Support walking, climbing stairs, and other everyday movements.
• Support balance and stability: Build a stronger foundation for controlling your body during movement.
• Reduce fall risk: Strengthen muscles that support your legs and joints, and help you move more confidently.
• Support bone health: Weight-bearing and resistance exercises provide beneficial stimulus to muscles and bones.
• Stay active and independent: Maintain the strength needed for exercise, travel, gardening, and other activities you enjoy.