Leg Strengthening Exercises for Stability

Many of us know that regular aerobic exercise is important, but strength training sometimes falls by the wayside. Strength training is a core part of any physical activity plan for people over 50, because muscle mass gradually declines as we age. This is particularly true for women, who tend to lose bone and muscle strength after menopause. Strength training can help you maintain and even build new muscle.

Benefits of Strength Training Include:

• Maintaining a healthy body weight

• Reducing frailty

• Decreasing risk of fracture or injury related to falls

• Improving mobility and balance

• Maintaining a healthy metabolism

Best Exercises for Beginner Leg Strength and Stability

Getting started with leg strengthening exercises is a great way to build muscle and increase your mobility. At home exercises like these standing exercises are a great option, because they can be done anywhere with no equipment.

Today, commit to taking a quick break at work or home for a lower body workout that focuses on leg strengthening and mobility.

Standing March

Calf raises help to isolate the muscles of the lower leg. Begin by standing on your right leg, using a chair for balance as needed. Bend your left knee, keeping your left foot hovering 4-6 inches off the ground. Then, push upward with your right calf as you rise onto your toes. Focus on engaging your core as you move upward. Repeat on the other leg.

Airplane Stretch

This airplane stretch involves your entire body. Begin by planting your right leg firmly. Slowly lean forward as though you are looking into a pool of water, allowing your left leg to rise into the air. Keep your arms outstretched to the side. Looking at a point on the floor can help you to stay stabilized as you hold this stretch. Switch legs and repeat on the other side.

Quad Stretch

A quad stretch can help to loosen your upper thigh muscles. Again, keep a chair nearby for balance if you need it. Begin by standing on your right leg and pulling your left leg toward your glute muscles. Grasp your left ankle with your left hand, holding the stretch. For added difficulty, stand on a pillow to force yourself to stabilize your core for additional balance. Switch sides after 30 seconds.

Tree Pose

Tree pose is a yoga pose that strengthens your core and leg muscles. Begin by planting your right foot firmly. Then, draw your left foot up your right leg until it is planted firmly into your calf or lower thigh. You can use your left hand to position your foot if needed. Focus on connecting with your core muscles while maintaining this posture. For added difficulty, you can take a small ball and toss it gently with your left hand. This makes your body work harder to stabilize itself. Switch sides after 30 seconds.

Glute Stretch

This dynamic stretch increases strength and flexibility in the inner thigh and outer glute muscles. Begin by standing on your right food. Then, draw your left foot up as though you are marching, until your thigh is parallel to the floor. Move your left knee outward until it is close to aligned with your shoulders. Then, drop your left leg until your toes touch the ground. Repeat the movement in reverse, raising the foot, drawing it back to center, and placing it down again. Do this movement for 30 seconds per side. 

Fitness

Aurora Harklute

Aurora Harklute has more than 10 years of experience writing health and science content for online publishers. She has a bachelor's degree in human physiology and a master's degree in cognitive psychology. She specializes in writing high-quality content about neuroscience, brain aging, and healthy living.