6 Exercises for Stronger Legs as You Age

Here is something worth knowing: the strength in your legs has a lot to say about how well you age. Lower-body strength is linked to lower mortality risk and healthier aging overall.

It also supports insulin sensitivity, metabolism, joint stability, and bone health. That is a long list of benefits from one part of your body.

The good news is you do not need a fancy gym to build that strength. Here are six moves by 10Almonds that do the job.

The Six Exercises

 

• Deficit split squat: Start with a basic split squat before moving to the deficit version. Focus on reaching a full range of motion rather than rushing to add weight. Raising your front foot increases the stretch in the quads and challenges hip mobility and stability.
• Lying leg extension: The position of your hip changes which quad muscles do the most work. A more extended hip puts extra focus on the rectus femoris muscle. Pause when your knee is fully extended. You can also pair this move with the deficit split squat for a good combination.
• Lean back: From a kneeling position, lean backward from the knees with your abs braced and glutes squeezed. Do not sit back at the hips. Your quads work while lengthened and then contract as you return to upright.
• Heel-raised goblet squat: Elevating your heels reduces how much ankle mobility you need. It also lets your knees travel farther forward, which puts more emphasis on the quads.
• Dumbbell leg extension: Squeeze a dumbbell between your legs and extend your knees using a small range of motion. Focus on the end position. This move also works the inner thigh muscles and is a great option when you do not have access to a cable machine, leg extension machine, or ankle weights.
• VMO exercise: Loop a light resistance band around your leg, angle your toe inward, and work through the very end of your knee extension while keeping your heel down. This small movement targets the teardrop-shaped quad area near the inside of the knee and can also work the glute and ankle mobility.

 

 

You do not have to do all six at once. Start with one or two that feel manageable and build from there. Strong legs are worth the effort, at any age.