Transform your workout routine with a few straightforward exercises that can significantly enhance the strength and stability of your lower body.
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The mid-60s are often touted as a delightful period in one’s life. With retirement on the horizon, you’re likely gearing up to indulge in activities you’re passionate about. Yet, before you dive into your newfound freedom, there’s an essential task that demands your attention: fortifying your leg strength. Whether your aspirations include hitting the golf course, playing pickleball, embarking on global adventures full of sightseeing, or discovering scenic trails for invigorating walks or runs, a robust set of legs will be indispensable.
To delve into the most effective exercises post-65, we consulted Domenic Angelino, MS, MPH, CSCS, CPT, who serves as the Chief Exercise Scientist at FitCraft. Angelino shared five easy yet powerful exercises that promise to rebuild your leg strength more efficiently than traditional squats.
Romanian Deadlifts
<p index-data-stream="7" data-extracted-layout="normalized">"Romanian deadlifts are a fantastic way to fortify your back and directly engage the muscles at the rear of your thighs—the hamstrings—far more than squats do," Angelo explains. "This exercise also effectively works your glutes and strengthens your core by involving your lower back muscles. Together, they provide a comprehensive workout for the key muscles of your lower body."</p>
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<li>Stand tall with your feet hip-width apart.</li>
<li>Hold a dumbbell in each hand. (Use light weights as you work on mastering your form.)</li>
<li>Bend your knees slightly and hold the weights in front of your thighs.</li>
<li>Press your hips back as you lower the dumbbells down your leg. Maintain a straight back as you do so.</li>
<li>Squeeze your glutes to return to the start position.</li>
</ol>
<aside class="c-article__related-link-aside"></aside></p>
<p class="c-article__related-link" index-data-stream="9" data-extracted-layout="normalized"><span class="c-article__related-link-inner">5 Bodyweight Moves That Build Strength Faster Than Dumbbells After 40</span></p>
<h2 id="dumbbell-step-ups" class="o-slide-title" data-num="2"><span>Dumbbell Step-Ups</span></h2>
<p index-data-stream="11" data-extracted-layout="normalized">https://www.youtube.com/watch?v=2bjBtT94Zxo
“Step-ups are great at building your quadriceps and glute muscles in a way that translates to activities that matter in your daily life. It’s essentially like climbing the stairs on hard mode, which makes it way easier to tackle stairs in your daily life,” Angelino explains.
- Begin by standing tall, holding a dumbbell in each hand and facing a low step or workout bench.
- Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
- Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
- Use control to lower back to the start position.
- Repeat on the other side.
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Lateral Step-Ups
“This version of the step-up is better at involving muscles in your body that act in the frontal plane of motion. These are muscles that help your legs and hips move side to side, rather than forward and back,” Angelino notes.
- Stand beside a step or low platform, holding an optional dumbbell or kettlebell.
- Step up and across the surface laterally, leading with one leg.
- Maintain a tall posture and braced core.
- Use control to lower.
Standing Side Leg Raises
“This exercise is helpful because it lets you train your hip abductor muscles, like the sides of your butt, while also working on your balance. As you age, balance is something that’s helpful to build alongside leg strength. It essentially allows you to use the strength you build more safely and effectively in real-world environments,” Angelino tells us.
- Begin by standing tall with your feet hip-width apart and hands on your hips or holding onto a sturdy chair for support.
- Activate your core and shift your weight onto your left leg.
- Keep your right leg straight, and toes pointed forward as you lift it out to the side as high as you’re comfortably able to.
- Hold at the top for a moment before lowering.
- Repeat on the other side.