Additionally,researchshows that increasing lower-body strength is critical for healthy aging since it reduces injury risk.
“The workout consists of two supersets and one circuit.
Using single-leg movements with a bilateral movement will help to prevent muscular imbalances.
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And when you’re done, find outHow Often You Should Lift Weights if You Want Bigger Muscles.
To perform goblet squats, hold a dumbbell or kettlebell close to your chest with both hands.
Stand with your feet shoulder-width apart.
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Lower your body into a squat position by pushing your hips back and bending your knees.
Keep your chest up and ensure your knees align with your toes.
Drive through your heels to return to the starting position.
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Perform three sets of 12 to 15 reps, and rest for one minute between sets.
Push off your right foot to bring your left foot forward, repeating the lunge motion.
Continue walking forward while alternating legs.
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Maintain an upright posture throughout.
Aim for three sets of 10 to 12 lunges per leg, resting for one minute between sets.
Stand with your feet hip-width apart.
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Hinge at your hips, keeping your back straight, and lower the dumbbells toward the ground.
Engage your hamstrings and glutes to return to the starting position.
Perform three sets of 12 to 15 reps with 90 seconds of rest between sets.
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Start in a lunge position with your right foot forward and your left foot extended behind you.
Lower your body into a lunge by bending both knees.
Keep your torso upright and ensure your front knee is above your ankle.
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Push through your front heel to return to the starting position.
Complete three sets of 12 to 15 reps per leg, and rest for 90 seconds between sets.
Lie on your back with your feet on a stability ball.
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Lift your hips toward the ceiling, forming a straight line from your shoulders to your heels.
Roll the stability ball toward you by bending your knees.
Extend your legs to roll the ball back out.
Complete three sets of 12 to 15 reps. Rest for 60 seconds between sets.
Keep your back against the wall, and hold the position for 30 to 60 seconds.
Focus on maintaining proper form with your back flat against the wall and your thighs parallel to the ground.
Gradually increase the duration as you build strength.
Aim for three to five rounds with one minute of rest between.
To perform this movement, stand with your feet hip-width apart.
Lift your heels off the ground by pushing through the balls of your feet.
Squeeze your calf muscles at the top of the movement.
Lower your heels back down and repeat.
Do three sets of 15 to 20 reps. Rest for one minute between sets.
