Lower body exercises like squats, lunges, and deadlifts are popular for a reason. These compound moves are great for building strength in multiple muscle groups like your glutes, quads, and hamstrings, and they train your whole body to move in functional ways. However, these exercises aren’t accessible for everyone, especially for those who are over 65. For my senior personal training clients with mobility issues and certain medical concerns, some of the more conventional lower-body exercises would be ill-advised.
That doesn’t mean there aren’t other ways to strengthen the legs, though. The following five low-impact exercises are great alternatives to the traditional movements, and can strengthen key lower body muscles effectively, efficiently, and safely.
You don’t have to be over 65 to incorporate these exercises into your regimen. If you’ve got a resistance band and a yoga mat, you can try them at any age.
How to do the 5 exercises
Be sure to speak with your doctor before starting any new activity, even if you’ve exercised in the past. Meeting with a certified personal trainer is also a good idea, as they can correct your form and provide further modifications if needed.
In addition to the resistance band and yoga mat, you’ll also need a stability ball, a chair, and a section of bare wall. If you’re unable to get onto the floor, you can swap a couch or a bed for the yoga mat.
Do each of the following exercises for 1-3 sets of 10-15 repetitions. Start on the lower end of that range and gradually add to it as you get stronger.The exercises are:
1. Glute bridges
- Lie on your back with your knees bent, feet on the floor, and arms at your sides.
- Engage your core muscles and keep your lower back neutral.
- Squeeze your glutes and raise your hips toward the ceiling.
- Hold in this position for a few seconds.
- Slowly lower your hips back onto the mat.
- Continue for 10-15 reps.
2. Seated knee extensions
- Sit upright in a chair.
- Engage your core. Keep your spine neutral.
- Squeeze your right thigh and extend your right leg.
- Hold in this position for a few seconds.
- Slowly lower your right leg to the starting position.
- Continue for 10-15 reps, then repeat with the left leg
3. Standing hip extensions
- Stand tall with your feet hip-width apart.
- Hold on to the back of a chair or the wall for support.
- Engage your core muscles.
- Squeeze your right glute and kick your right heel towards the wall behind you.
- Return to the starting position.
- Continue for 10-15 reps, then repeat with the left leg
4. Banded lateral walks
- Place a looped resistance band around your ankles.
- Stand tall with your feet hip-width apart.
- Engage your core and keep your spine neutral.
- Step your right foot to the right, keeping your toes forward.
- Follow with your left foot.
- Keep stepping to the right for 10-15 reps, or until you run out of room.
- Repeat going in the opposite direction.
5. Stability ball hack squat
- Place a stability ball between your lower back and the wall.
- Lean into the ball and walk your feet out slightly.
- Keep your feet hip-width apart.
- Engage your core and keep your spine neutral.
- Bend your knees and lower your hips towards the floor.
- Stand back up to the starting position.
- Continue for 10-15 reps.
Benefits of the 5 exercises
These movements strengthen your glutes, quads, hamstrings, hip abductors, and hip adductors without pressure or strain on sensitive joints or common injury-prone areas. Several of the exercises are done in a lying or seated position, making them accessible to a wider range of fitness levels and abilities.
The moves also target muscles that are important for maintaining balance, a chief concern for many senior exercisers.
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