7 Great Leg Strengthening Exercises for Seniors

Keeping our legs strong as we age is an important part of staying active and independent. Everyday activities like walking, climbing stairs, or even standing up from a chair require good leg strength. Without it, these tasks can become challenging, leading to a less active lifestyle. Fortunately, a healthy lifestyle is within reach with leg-strengthening exercises.

7 great leg strengthening exercises for seniors include:

• Seated leg lifts
• Standing calf raises
• Wall sits
• Step-ups
• Ankle circles
• Heel-to-toe walk
• Leg extensions

So how do you safely perform these exercises?

Seated Leg Lifts

Seated leg lifts are an accessible exercise option—especially for older adults who would prefer to stay seated. This exercise targets the thighs and hips, improving strength in these areas.

It’s important to use a sturdy chair to prevent any wobbling. Then, to perform seated leg lifts safely:

1. Sit in a sturdy chair with your feet flat on the floor.
2. Lift one leg straight out, keeping it parallel to the ground.
3. Hold the position for a few seconds before lowering it back down.
4. Repeat with the other leg.

Seated leg lifts are easy to do and can be added to your routine without any special equipment.

Standing Calf Raises

Standing calf raises are effective for building strength in the calf muscles and improving stability. They can be done with or without holding onto something for support. This makes them adaptable to varying ability levels.

To perform standing calf raises:

1. Stand with feet hip-width apart next to a chair or wall for support.
2. Slowly rise onto the balls of your feet, lifting your heels off the ground.
3. Hold for a moment, then lower your heels back down.

This exercise is easy to do at home and contributes to better balance and walking ability.

Wall Sits

Wall sits are a straightforward way to strengthen the quadriceps and build endurance. They require minimal space and no equipment. They’re convenient for home workouts.

When performing this exercise, make sure your back stays flat against the wall to avoid strain. Then, to perform wall sits:

1. Stand with your back against a wall, feet shoulder-width apart.
2. Slide down the wall until your knees are bent at a right angle.
3. Hold the position for a few seconds before returning to standing.

This exercise can be adjusted by changing the duration of the hold, making it suitable for all fitness levels. As you strengthen your legs, try to hold the position for longer to continue improving your abilities.

Step-Ups

Step-ups mimic real-life movements like climbing stairs. This exercise targets the legs while improving cardiovascular health. They can be done using a step, bench, or any low platform. Hold onto railings if needed for additional support.

To perform step-ups safely:

1. Stand in front of a step or platform with your feet hip-width apart.
2. Step up with one foot, then bring the other foot up to meet it.
3. Step back down, one foot at a time.

Step-ups are an effective way to enhance leg strength and heart health. If you want to challenge yourself more, you can always include small weights in your hands or on your ankles to add resistance.

Ankle Circles

Ankle circles are helpful for increasing flexibility and reducing stiffness in the ankles. They also help boost blood circulation in the lower limbs. These are convenient, as they can be performed at any point during the day.

To perform ankle circles:

1. Sit comfortably with one leg lifted slightly off the ground.
2. Rotate your foot in a circular motion, clockwise and then counterclockwise.
3. Switch to the other foot and repeat.

It’s easy to incorporate these into your daily routine, as they’re simple and quick to perform.

Heel-to-Toe Walk

The heel-to-toe walk is a straightforward exercise that improves balance and coordination. If balance is a problem, try to perform it alongside a wall or railing. This exercise is excellent and extremely simple—all you need to do is:

1. Stand upright with feet together.
2. Take a step forward, placing the heel of one foot directly in front of the toes of the other foot.
3. Continue walking forward in this heel-to-toe pattern.

Incorporating this exercise into your routine can help maintain stability and prevent falls. It’s an ideal way to steadily improve overall balance and leg strength.

Leg Extensions

Leg extensions focus on the quadriceps. This helps increase strength in the front of the thighs. This exercise can be done seated, and if you want to add resistance, it can be performed with weights.

To perform leg extensions:

1. Sit in a chair with feet flat on the floor.
2. Extend one leg out straight, keeping it parallel to the ground.
3. Hold briefly, then lower it back down.
4. Repeat with the other leg.

This exercise is easy to do at home, contributing to stronger legs and improved mobility.

Staying Active & Independent

Keeping your legs strong is essential for staying active and independent in everyday life. These simple exercises can make a significant difference in your overall strength and balance. Remember—consistency is key when it comes to exercise, and it’s never too late to begin.

To learn more about how you can stay active and independent, contact our team here at The Ridge at Grandeview. We’re here to help our residents in their journey to better health and wellness. Schedule a visit with us to see for yourself!