Revitalize Thigh Strength After 60: 4 Standing Exercises Better Than Squats

These exercises are adaptable and beneficial for individuals at any fitness level.

When it comes to enhancing thigh strength, squats are incredibly efficient. This classic movement engages the glutes, hamstrings (the muscles at the back of your thighs), and quadriceps (the muscles at the front). Besides strengthening these muscles, squats also improve metabolism and enhance joint flexibility. However, if squats aren’t your preferred exercise, there are four alternative standing exercises that you might find more appealing. These alternatives can rejuvenate your thigh strength more rapidly than squats, especially after the age of 60, and they’re simple enough for anyone to perform, regardless of their fitness level.

“After turning 60, muscle loss tends to accelerate due to sarcopenia, which is the age-associated reduction in muscle mass and strength,” shares Karen Ann Canham, CEO and founder of Karen Ann Wellness. She is a Board-Certified Wellness Coach and Nervous System Specialist with nearly 20 years of expertise in wellness and corporate leadership. “Factors such as hormonal changes, decreased physical activity, and alterations in neuromuscular signaling contribute to this decline. Additionally, the body loses fast-twitch muscle fibers, which are crucial for strength and quick movements.”

The thighs contain some of the largest and most important muscles in the body, so weakness in this area can significantly affect your ability to move around efficiently.

Because your thighs house some of the biggest and most essential muscles in the entire body, weakness in this area can majorly impact mobility.

“Declining thigh strength can make everyday movements—like climbing stairs, standing up from a chair, walking long distances, or catching yourself during a loss of balance—much more difficult,” Canham tells us. “Maintaining strong thigh muscles is strongly linked to fall prevention, walking speed, and long-term independence.”

Below, Canham shares four standing exercises that can help restore thigh strength quicker than squats after 60.

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Stair Step-Ups

1. Begin by standing tall, facing a low step. Hold an optional lightweight dumbbell in each hand.
2. Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
3. Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
4. Use control to lower back to the start position.
5. Repeat on the other side.
6. Perform 2 to 3 sets of 8 to 10 reps on each leg.

Reverse Lunges

1. Stand tall with your feet hip-distance apart and arms at your sides, holding a dumbbell in each hand.
2. Step your left foot back a few feet, making sure to land on the ball of your foot.
3. Lower into a lunge position until your front thigh is parallel to the ground and your back knee hovers just above the floor.
4. Press through your front heel to rise back up to standing.
5. Perform 2 to 3 sets of 8 to 10 reps on each leg.

Lateral Band Walks

1. Begin by placing a resistance band around your ankles or thighs.
2. Slightly bend your knees and step sideways, keeping your movement controlled.
3. Perform 2 to 3 sets of 10 to 12 steps in each direction.

Supported Split Squats

1. Start by standing tall holding onto a sturdy chair or wall for support.
2. Step your left foot forward about 2 to 3 feet to assume a staggered stance.
3. Bend both knees, lowering the bottom toward the ground.
4. Press through your front heel to rise back up.
5. Perform 2 to 3 sets of 8 to 10 reps on each leg.