Aging can contribute to decreased strength and flexibility, but leg strength training and functional movements can help you maintain fitness, boost muscle mass, enhance balance, and reduce joint pain.

Your legs are your largest muscle group. They support you and keep you moving, whether you’re jogging, playing tennis, or carrying groceries.

Essentially, legs are the foundation your body needs, especially if you would like to meet the recommendation of the Physical Activity Guidelines for Americans from the Office of Disease Prevention and Health Promotion (OASH) of exercising for at least 150 minutes a week.

Because aging can sometimes contribute to loss of strength and flexibility, incorporating leg strength training and functional movements can help you keep up with your fitness routine. Read on to learn about exercises that can help increase your muscle mass, improve balance, and reduce joint pain.

SilverSneakers

SilverSneakers is a fitness program for adults 65 and older offering specialized access to participating gyms, fitness classes for older adults, online resources, and a supportive community.

You may have access to the program if you’re enrolled in a participating Medicare Advantage (Part C) plan.

The following five exercises will help strengthen and increase mobility in your lower body.

Squats are the most functional exercise to strengthen your hips, glutes, and quadriceps. Consider using a stability ball to help you perfect the technique. It can help cushion your lower back and guide you on how low you should squat. It can also assist you in the explosive movement as you come up from your squat.

  1. Stand with feet shoulder-width apart, leaning your shoulder blades against a stability ball on a wall and reaching your lower back.
  2. Step slightly away and distribute weight evenly on both heels, keeping pressure on the ball. Your hands can be at your sides or extended forward.
  3. Stand tall, core engaged, shoulders relaxed. Inhale and squat until knees form a 90-degree angle, maintaining upright posture and engaged core. Hold for one count, then exhale and push through your heels back to start.
  4. Do 15 repetitions, aiming for 3 to 4 sets.

Stationary or static lunges work the same muscle groups as a regular lunge. But you’re not performing that explosive movement because your feet will be planted in one spot the whole time.

Stationary lunges are more knee-friendly because they help you maintain form without making a movement that may put added pressure on your joints. They are suitable for working the quadriceps, glutes, calves, and hamstrings.

  1. Start with your legs together, step back with your left leg, and lift your heel. Focus your weight on your right heel and quadriceps, keeping your upper body tall and core engaged. Look straight ahead to maintain posture.
  2. Inhale and lower until your left knee is 2-3 inches from the floor, ensuring your right knee forms a 90-degree angle. If it extends over your toes, step back further.
  3. Exhale and push through your right heel to the starting position without locking your knee, squeezing your left glute at the top.
  4. Do 10 repetitions for 3-4 sets, then switch legs. As you get stronger, increase repetitions or add dumbbells.

Hips tend to get very tight very easily. It’s important to keep them moving to avoid a reduced range of motion in your hip joints. This is because the abductor muscles help stabilize and balance the body, both of which are important for walking.

If you can access an abductor machine, try the following exercise to work your abductors, hips, core, and glutes.

  1. Spread the machine’s legs outward, then sit facing the weights and select your desired weight. Position your feet on the top notch of the footrests. Lift the lever, bringing your knees together.
  2. To isolate your abductors and glutes, avoid leaning back. Instead, shimmy forward until almost off the seat, engage your core, and sit upright. Hold the handles if needed. This is your starting position.
  3. Exhale and push your knees outward using your abductors and glutes, holding for two counts. Keep your upper body still.
  4. Inhale and slowly return to the start, maintaining tension without letting the weights slam down. Once half an inch from the stack, push out again.
  5. Do 15 repetitions, aiming for 3 to 4 sets.

This exercise is similar to the previous abductor exercise. But instead of using weight and staying stationary, you’ll work with a resistance band to keep you moving. This banded walk will increase mobility and strength in your hips and glutes.

  1. Grab a suitable resistance band and step onto it so it lies under your shoe arches, holding it at waist height.
  2. Stand shoulder-width apart, knees slightly bent, with the band tense and weight on your heels. Keep your core engaged and upper body relaxed—this is your starting position.
  3. Breathe and take a big step to the right with your right foot, making sure your feet are pointed straight ahead throughout the movement. Make sure to lift and not to drag your feet when side-stepping. Hold the stance briefly, then move your left foot shoulder-width apart from your right to return to the start.
  4. Repeat this sequence, stepping 50 feet to the right, then 50 feet to the left.

This exercise tests the overall strength in your legs because it involves explosive power and control. It uses a leg press machine and exercises your quadriceps, calves, hamstrings, and glutes.

  1. Sit in the leg press with heels on the platform, feet shoulder-width apart, and knees slightly bent, aligned with ankles. Engage your core, relax your upper body against the back pad, and avoid arching your back. This is your starting position.
  2. Inhale, unlock the safety lock, and slowly bend your knees, lowering the platform until your knees form a 90-degree angle. Ensure your knees don’t go past your toes; if they do, adjust your feet higher on the platform. Weight should be on your heels, resembling a squat position. Hold for a moment.
  3. Exhale, push through your heels to return to the starting position, keeping knees slightly bent. Perform 12 repetitions and work up to 3-4 sets, adding as much weight as possible.

Strengthening your lower body helps improve your balance, agility, and can even prevent fractures. As you get older, it’s inevitable that you won’t be as strong as you once were.

But incorporating strength training two to three times a week while staying active can improve muscle growth and mobility. This will keep you strong at any age.