Seniors: “Your body is a temple,” as the saying goes. All the more reason to take care of it as you age. That’s why we wanted to create this roundup review of some of the best healthy leg-strengthening exercises for seniors.
Seniors: we get it. Nothing’s worse than becoming injured, especially as we slow down in older age. After all, ideally, we want to coast into our golden years with our health intact.
At Village Walk, we’re all about empowering you with tips, habits, and knowledge about your mind and body that allow you to be your best. If you’re looking to maintain the health and vitality of your lower body throughout your sunset years, this article is for you.
We’ll discuss 13 of the best leg-strengthening exercises for seniors and how to keep your lower body strong throughout your golden years.
Grab a resistance band, your favorite exercise clothing, and a pair of dumbbells. Let’s get our exercise on!
Seniors: learn the consequences of a fall/leg injury
Before we muscle up, we’ll want to make sure we understand why we’re exercising in the first place. At their best, falls can cause a small bruise, but at their worst, falls can result in a cracked or broken bones.
Sometimes, falls can even be fatal. When a senior has a terrible fall, dire consequences result. Examples of some of these consequences include:
- Fractures: since seniors’ bodies are often more sensitive than a younger adult or child’s body, falls can lead to fractures.
- Memory loss: Head injuries resulting from falls can lead to memory loss, which could result in the need for subacute rehab, or recovery at a memory care or a nursing home.
- Trauma: if your senior loved one keeps falling again and again, they can develop anxiety, fear, or stress due to weakness in their legs and the hesitation to exercise. What’s worse, fear of walking only reinforces continued leg weakness due to a lack of regular exercise.
While men aged 65 years and older tend to fall more often than women of the same age range (Statista, 2021), both genders can benefit from regular leg-strengthening exercises.
Let’s take a look at some of the best leg-strengthening exercises.
Table: The 13 best leg-strengthening exercises for seniors
| Leg exercises | Muscles addressed |
| Seated leg extensions | Quadriceps |
| Seated chair squats (quads) | Quadriceps |
| Side leg raises | Quadriceps and hips |
| Leg curls | Hamstrings |
| Standing knee lifts | Quadriceps, hips, and hamstrings |
| Walking heel to toe | Ankles and calves |
| Ankle circles | Ankles |
| Resistance band workouts | Multiple leg muscles |
| Resistance pedaling | Multiple leg muscles |
| Toe taps | Ankles, hips, and hamstrings |
| Marching in place | Multiple leg muscles |
| Stair step-ups | Hamstrings, hips, and quadriceps |
1. Seated leg extensions (quads)
To kick off our tour of leg exercises for seniors, we have the seated leg extension. Seated leg extensions are great for seniors who are new to leg-strengthening exercises.
These exercises are helpful with walking and standing up from seated positions.
To perform a seated leg extension, practice the following:
- Sit in a chair with your feet on the ground.
- Extend one leg straight, lift it, and then lower it to the ground.
- Repeat this exercise for the desired number of repetitions.
2. Seated chair squats (quads)
Next, we have seated chair squats. These leg exercises are perfect for strengthening quads and glutes. Practice these exercises to improve balance and support with activities of daily living.
To perform a seated chair squat, do the following:
- First, stand with your feet hip-width apart.
- Then, slowly lower yourself as if to sit, making sure to hinge from the hips. Finally, stand back up to your original position.
At Village Walk, our on-staff certified physical therapists provide physical therapy for seniors to ensure our residents are performing each exercise with accuracy and consistency. With our physical therapists’ help, our seniors continue to stay strong — and live long — well into their golden years.
3. Side leg raises (quads and hips)
Side leg raises help improve hip and quad strength, allowing for better balance. To perform this exercise:
- Stand behind a chair, and rest your hands on the back of the chair
- Lift one leg to the side, making sure to keep your leg as straight as possible. Then, lower your leg back to the starting position. Repeat the same process with the other leg.
4. Leg curls (quads and hamstrings)
These exercises can be performed with or without equipment. To perform a leg curl:
- Stand behind a chair for balance.
- Bend one knee, and bring your heels off the ground and toward your rump. Then, lower your leg back to the starting position.
- Repeat this exercise for the desired amount of repetitions.
5. Calf raises (calves)
This exercise is great for those smaller, lower leg muscles, specifically the calves. Strengthening calves can help with walking, climbing stairs, and reaching for items above the head.
To perform a calf raise, try the following:
- Stand with your feet hip-width apart.
- Press your weight onto your tiptoes, and raise yourself up onto your toes.
- Lower your body to assume a resting position, and repeat the exercise for the desired number of repetitions.
6. Standing or sitting knee lifts (quad and lower abdomen muscles)
For those who need a little help with coordination and balance, standing knee lifts work wonders. To perform a standing knee lift, make sure you’re in a comfortable position and have plenty of space around you for movement.
- Stand with feet hip-width apart
- Lift one knee towards your chest while balancing on the other leg.
- Then, lower your knee, and repeat the process with the other leg for the desired number of repetitions.
7. Walking heel to toe (ankles and calves)
If balance is the issue, heel-to-toe walks can help your loved one maintain the strength and balance needed to walk with independence.
To do a heel-to-toe walk, step forward by placing one foot in front of the other. Make sure that the heel strikes first, followed by the mid-part of the foot, and finally the toes.
Walking in a straight line from heel to toe for 10 minutes a day can help seniors maintain balance and coordination well into old age. Try it out, and watch yourself make progress with balance day by day.
8. Ankle circles
Another way to maintain body strength is by activating those smaller muscles closer to the feet. In other words, preventing slips and falls starts with low-impact exercises aimed at improving flexibility and blood circulation.
Cue ankle circles.
To do an ankle circle:
- Sit or lie down. Extend one leg forward
- Rotate the ankle clockwise for 10 seconds, and then rotate the ankle counterclockwise for 10 seconds.
- Repeat this exercise as many times as you feel you need.
9. Resistance band workouts (whole-body)
It’s never too late to get acquainted with resistance bands. One of the easiest ways to build strong legs without cumbersome weight equipment is with therapeutic resistance bands.
Resistance bands can help improve balance, enhance mobility, and help seniors develop leg strength. Best of all, they can be used for the entire body — shoulders, arms, legs, the whole enchilada.
At Village Walk, we work with our residents’ primary care physician and care team to incorporate resistance band workouts into our residents’ overall physical activity regimen.
That way, our residents can strengthen their legs with a team that’s all on the same page.
Meet Village Walk’s Dr. Amir Amrami, PT, DPT
We aim to ensure our residents live in an environment that will give them the autonomy, functionality, and independence they deserve.
We’re thrilled to announce our new partnership with Dr. Amir Amrami PT, DPT, Owner and CEO of Achieve at Home Physical and Occupational Therapy! With Dr. Amir and his therapists working within the community, our residents can enjoy all the benefits of therapy in the familiarity and comfort of their own homes.
Located on the third floor of our community, our newly renovated physical therapy studio invites residents to put their health and safety first while continuing to build strength and mobility. For more information about our senior care services, amenities, and wellness programs offered, click here.
10. Resistance pedaling (quads, hamstrings, and calves)
Another great body exercise that helps strengthen thighs is resistance pedaling. You can perform this exercise on a stationary bike or pedal machine. In general, pedal exercises are performed while sitting.
These exercises involve moving legs in a circular motion — motions similar to the circular movements of riding a bike. What’s great about this exercise is that it can be performed while at a table, while watching your favorite show on Netflix, or even while reading a book.
In general, we recommend performing this activity for about 30 minutes a day. Pedal comfortably or quickly: the choice is all yours!
11. Toe taps (ankles, hips, and hamstrings)
Toe-taps are not as rigorous as resistance pedaling. These low-impact exercises help strengthen muscles in the lower legs and help promote flexibility.
To do a toe tap, try the following:
- Use a low counter or chair for this exercise. Begin by sitting with your feet flat on the floor.
- Lift the toes of one foot, while keeping the heel of the opposite foot on the ground. Then, switch feet, and do the same for the opposite foot.
- Repeat this exercise for the desired number of repetitions.
12. Marching in place (multiple leg muscles)
Ever wondered what it’d feel like to be part of a marching band? It’s never too late!
You can live out those yet-fulfilled dreams of being a marching band performer with marching-in-place exercises.
Marching in place requires that you assume a standing position and a straight posture.
- First, stand with your feet about hip-width apart.
- Next, lift your knees high, while the opposite leg flexes to keep you in place.
- Finally, switch legs, and repeat this exercise as often as you’d like.
13. Stair step-ups (hamstrings, hips, and quads)
Of all of the exercises for seniors that help work on developing strength and flexibility, stair step-ups may be some of the best on our list. When doing these exercises, you’ll need to maintain proper form.
When engaging in this exercise, assume a neutral stance. Try not to lean forward over the toes, or lean far back on the heels.
Start by placing the left foot on a stair. Practice standing up and stepping down the stairs.
Once you and your loved one feel comfortable, alternate by stepping up and down with both legs about 10-15 times (or for your desired amount of time).
Make sure that you’re not stepping on a surface that isn’t sturdy, as doing so can increase the risk of falls or injuries.
Bonus: Wall push-ups (upper body muscles)
We couldn’t end our list without adding one more robust body exercise: wall push-ups. Wall push-ups are a wonderful way to build upper body strength and strong abdominal muscles.
- Similar to a normal push-up, you’ll assume a shoulder-width stance.
- Bring your chest towards the wall, and then push off the wall using your hands.
- Slowly lower yourself so your chest almost touches the wall, and repeat this exercise as often as needed.
This exercise is great for seniors who want to strengthen their upper body. Of course, if you’re not keen on using the wall for this exercise, you can use another sturdy vertical surface.
A word of caution about leg-strengthening exercises for seniors
We hope you got a real kick out of these leg strengthening exercises for seniors. Just in case you missed it, here are the top 13 best (and most healthy) leg strengthening exercises for seniors:
- Seated leg extensions
- Seated chair squats
- Side leg raises
- Leg curls
- Standing knee lifts
- Calf raises
- Walking heel to toe
- Ankle circles
- Resistance band workouts
- Resistance pedaling
- Toe taps
- Marching in place
- Stair step-ups
As always, before trying any of these exercises, a word of caution.
We always recommend reaching out to your trusted healthcare professional for advice. They’ll be able to direct you as to how many repetitions to do, how to help prevent injury, and what exercises are best for your health and well-being.
Until then, if you want to know what the doctors and therapists in our caregiving team do for seniors who are looking to strengthen their legs, don’t hesitate to reach out to us. We invite you to speak with and meet the entire Village caregiving team.
Until then, be well, and we look forward to speaking with you soon!
FAQ about leg-strengthening exercises for seniors
What are some of the best-leg strengthening exercises for seniors?
In our opinion, some of the best leg-strengthening exercises include:
- Seated leg extensions
- Seated chair squats
- Side leg raises
- Leg curls
- Standing knee lifts
- Calf raises
- Walking heel to toe
- Ankle circles
- Resistance band workouts
- Resistance pedaling
- Toe taps
- Marching in place
- Stair step-ups
Which foods help strengthen legs?
Lean meats, fish, and plant-based proteins can help elderly individuals maintain strong legs. Curious to see what’s we’re munching on here at Village Walk?
Check out one of our sample weekly meal schedules here.
Which lifestyle choices can help seniors maintain strong and flexible legs?
Making sure to eat a healthy diet, refrain from excessive alcohol use, sleep well, and maintain a daily exercise regimen go a long way in helping seniors maintain strong and flexible legs. Since every person is different, we recommend reaching out to your healthcare provider to determine which habits are best for your body.
With the right habits, you can keep your legs rock solid and strong for whatever life throws your way.
Which foods help strengthen legs?
Lean meats, fish, and plant-based proteins can help elderly individuals maintain strong legs. Curious to see what we’re munching on at Village Walk?
Feel free to review one of our sample weekly meal schedules here.
Which foods (and diet choices) weaken legs?
In general, refined carbohydrates and foods with high concentrations of sugars should be limited or avoided. These foods can cause energy spikes and crashes, all of which can have a negative impact on muscle health.
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