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If you’ve been neglecting leg day, it’s time to rethink your fitness plan.
Thigh workouts are often overlooked at the gym, possibly because they remain hidden most of the year except during beach season. However, this approach is quite misleading. Strong thighs are crucial for maintaining an active and independent lifestyle. They play a vital role in your overall metabolic health and assist you in performing everyday movements such as walking, standing, and climbing stairs. Beyond these functions, your thigh muscles, including the hamstrings and quadriceps, are essential for good posture and joint health. So, if leg day isn’t part of your routine, it’s time to make a change.
We’ve taken the initiative to consult with Denise Chakoian, a certified fitness trainer from Rhode Island and owner of Core Cycle and Fitness LaGree. With over 16 years of experience training people across all ages and fitness levels, she shares four effective bed exercises designed to strengthen your thighs more swiftly than squats, particularly after the age of 60. It’s never too late to begin!
“For many older adults, squats can be daunting due to knee problems, balance issues, or joint discomfort, making them more discouraging than beneficial—especially with the fear of falling,” Chakoian explains. “Bed exercises eliminate the need to support body weight and maintain balance, allowing the muscles to engage without putting the nervous system on high alert. Exercises like straight leg raises, supine leg presses against a footboard, and resisted hip flexion performed while lying down can directly target the quads and hip flexors. Plus, you can incorporate resistance bands to increase the challenge as you progress.”
“For a lot of older adults, squats are a non-starter. Bad knees, balance issues, or joint pain make them more discouraging than helpful, and that’s before factoring in the fear of falling,” says Chakoian. “Bed exercises remove the load of body weight and the balance demand, so the muscle can actually work without the nervous system being on high alert the whole time. Straight leg raises, supine leg presses against a footboard, and resisted hip flexion done lying down can target the quads and hip flexors pretty directly—and you can add resistance bands to make it harder over time.”
Consistency is more important than intensity in this phase of life, and people are much more likely to stick with something they can do before even rolling out of bed each morning!
Straight-Leg Raises
- Start by lying flat on your back with your arms extended overhead and legs out straight.
- Activate your core as you lift one leg off the mattress, keeping it extended and your lower back pressed into the surface.
- Hold for a moment at the top.
- Use control to lower your leg.
- Repeat on the other side.
Supine Leg Press
- Begin by lying flat on your back.
- Place a resistance band under the soles of your feet and hold the ends in each hand.
- Press both feet forward against the resistance of the band.
- Hold for a few seconds before releasing.
Inner Thigh Squeeze
- Lie flat on your back with bent knees and feet flat on the mattress.
- Place a pillow between your knees and squeeze them together.
- Hold the squeeze for 5 to 10 seconds before releasing.
Heel Slides
- Start by lying flat on your back with your legs on the mattress.
- Place your arms at your sides and gently press your lower back into the mattress.
- Slide one heel back toward your hips before lengthening it back out.
Resisted Hip Abduction
- Begin lying flat on your back, feet flat on the mattress, with a loop resistance band placed around the thighs.
- Press your knees apart against the resistance of the band.