Having adequate amounts oflower-body strengthis pivotal for leading a long, healthy lifeno matter your age.
If you’re curious about the best daily leg-strengthening workout for seniors, keep reading to learn more.
Building leg strengthrequires time, effort, and consistent dedication, but the rewards are substantial.
Shutterstock
The investment in consistentleg workoutspays off in overall well-being and functional fitness.
These exercises target major muscle groups in the lower body for effective results.
Goblet Squats
Any squat variation will work heregoblet, back, or frontfor an effective workout.
Shutterstock
Maintain an upright chest and engaged core.
Hold a kettlebell or dumbbell in front of your chest, gripping it firmly.
Hinge your hips back, and lower into a squat.
Shutterstock
Lower to a desired depth, then push through your whole foot to return to the starting position.
Work through three sets of six to 12 reps of goblet squats with 90 seconds of rest between sets.
If you use pauses or tempos, stick with six to eight reps!
Shutterstock
Begin face up with your knees bent and your feet flat, shoulder-width apart.
Ensure your shins are vertical and your ankles and knees are stacked.
Push your heel through the floor, and drive the hips up, squeezing the glutes at the top.
Shutterstock
Repeat for the other side.
Perform three sets of eight to 15 reps per side with 90 seconds of rest between sets.
To perform a split squat, start with a hip-width stance, and step one foot forward.
Shutterstock
Elevate the back foot on its toes.
Lower your back knee toward the floor until it’s slightly above the ground.
Maintaining proper posture throughout the movement ensures the front knee aligns with the ankle.
Perform the desired repetitions on one leg before switching.
Complete three sets of eight to 12 reps per side with a 90-second rest between sets.
Using a seated exerciseespecially for seniorsis a safe and effective method; it’s low-risk with a high reward.
Knocking out reps of leg extensions is pretty simple.
Extend your legs, squeeze the quadriceps, and lower the weight with controlled movements.
Start light and increase gradually, maintaining proper form.
Complete two to three sets of 12 to 15 reps with 90 seconds of rest between sets.
Then, squeeze your hamstrings, and pull the weight down, allowing your knee to bend.
Slowly return to the starting position with control, feeling the hamstring lengthen.
Repeat for desired reps, then switch legs.
Complete two to three sets of 12 to 15 reps with 90 seconds of rest between sets.
