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Garland Farms’ 13th Annual Crawfish Boil Supports The Crumley House: A Delicious Event for a Worthy Cause


This past Saturday, the picturesque setting of Garland Farms in Johnson City, Tennessee, came alive with the sights and sounds of the 13th Annual Garland Farm Crawfish Boil. The event was not just a feast for the senses, but also a heartfelt initiative to support The Crumley House.

Guests indulged in a flavorful array of crawfish while being serenaded by lively performances from The Twang Bangers and The Bad Apples, creating a festive atmosphere that underscored the spirit of community and generosity.

Jason Walls, the organizer of the Garland Farms Crawfish Boil, emphasized the importance of the event in assisting those in need. “The Crumley House provides crucial support to many in our area who struggle with basic tasks like eating and breathing,” Walls explained. “These are things we often take for granted, but for some, they require the help of dedicated staff and volunteers. It’s an outstanding organization, and I’m thrilled that we can contribute to their mission this year.”

In keeping with its tradition, Garland Farms annually chooses a nonprofit to benefit from the proceeds of the crawfish boil, ensuring that the event not only brings joy to its attendees but also makes a significant impact in the community.

Each year, Garland Farms selects a nonprofit organization to receive the proceeds from the crawfish boil.

“We keep all the funds in East Tennessee,” Walls said.

Claude Lemieux’s Legacy: Family Donates His Brain to BU’s CTE Research for Groundbreaking Insights


Claude Lemieux’s family has decided to donate his brain to the Boston University CTE Center to advance research on the long-term impacts of repetitive brain injuries. This announcement was made public through a statement from his daughter, Claudia Lemieux Bishop, on Saturday.

Lemieux, who passed away at 60 years old due to suicide, was known for his exceptional career in the NHL, playing nearly 1,500 games with six different teams from 1983 to 2009. Just days before his death, he had the honor of serving as the Montreal Canadiens’ torchbearer at a playoff game. Famous for his aggressive style on the ice, Lemieux was a four-time Stanley Cup champion, celebrated for thriving in high-pressure games.

The family has permitted the CTE Center to publicly disclose any findings associated with Lemieux’s name, while emphasizing that no assumptions should be made about any specific diagnosis.

“Claude was devoted to supporting the next generation beyond his playing days,” the family shared, pointing to his role as a sports agent. “By linking his name to this vital research, we hope his legacy will foster a deeper understanding, prompt more open discussions, and lead to enhanced safety for athletes and their families in the future.”

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EDITOR’S NOTE — This story includes discussion of suicide. If you or someone you know needs help, the national suicide and crisis lifeline in the U.S. is available by calling or texting 988. There is also an online chat at 988lifeline.org

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Copyright 2026 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed without permission.

Tragic Triple Homicide: Man Uses Smith & Wesson in Deadly Incident Involving Wife and Two Others

Michael Ackerman (Yellowstone County Detention Facility).

A 74-year-old man from Montana is set to serve a relatively brief prison term for the tragic deaths of his wife, stepson, and stepson’s girlfriend.

Earlier this year, Michael Joseph Ackerman admitted guilt to charges of second-degree murder and using a firearm during a violent crime, as revealed by federal court documents.

His plea deal effectively halted the legal proceedings concerning the September 2025 murders of Earlene Lucy Jones Ackerman, aged 65, Matthew Earl Black Thunder, 41, and Winona “Nona Sioux” Longee, 35.

This week, Ackerman received a prison sentence of 15 years and six months. This decision falls short of the 27 years and six months that prosecutors had advocated for, yet it exceeds the duration requested by the defense team.

In their sentencing memorandum, prosecutors had emphasized a desire for a longer sentence. The plea agreement, however, did not include specific sentencing terms, focusing merely on allowing Ackerman to plead guilty to two charges related to the triple murder, which was reportedly motivated by drugs.

The defendant’s public defender called the case “a conundrum” in the defense’s own sentencing memo – noting Ackerman’s “almost zero criminal history” and his use of methamphetamine.

“The victims include Michael’s wife of 35 years, a stepson he raised from an early age and his stepson’s girlfriend,” the defense memo reads. “There appears to be no motive, instead this was a senseless act of violence fueled by methamphetamine and made easier by the use of a firearm.”

On Sept. 14, 2025, the Yellowstone County Sheriff’s Office received a phone call from one of Ackerman’s adopted sons, according to the Billings Gazette. The defendant was driving after killing three people, the caller told law enforcement.

The government’s memo describes the murders, at length:

On that day, Ackerman was using methamphetamine in his home. He came to believe his family was “setting him up.” He picked up his Smith & Wesson 9mm pistol and shot his wife twice in the head. He heard her son and his girlfriend moving around in the next room, but when he walked into the room they were sleeping. He shot them both as they slept.

Deputies detained Ackerman at home and recorded his confession. Then, tribal law enforcement discovered the victims at the residence.

At the time of the slayings, the defendant was working as a plumber and had expressed interest in running for a tribal government office.

“To make this case all the more perplexing,” the defense sentencing recommendation goes on, “Michael J. presents as a very warm person. Throughout this entire legal process, Michael J. has been polite and respectful.”

If and when Ackerman makes it out of federal prison, he will be subject to five years of supervised release.

Surveillance Footage Sparks NYPD Investigation: Group Caught Entering NYC Sewers Through Manholes

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The New York City police are delving into a peculiar incident after surveillance footage captured several individuals entering a sewer through a manhole and reappearing several hours later. This curious event unfolded in the Flatbush area of Brooklyn.

On social media, the NYPD shared, “Earlier today, authorities conducted a thorough investigation following reports of unauthorized individuals inside the sewer system on McDonald Avenue. The NYPD and other agencies have completed their sweep, confirming the area is safe and free of hazards.”

According to PIX 11-TV, this group was observed entering the manhole at approximately 11 p.m. on a Thursday night, only to emerge again at around 2 a.m. on Friday. In a similar incident, another group was reportedly seen using a different manhole in the vicinity during the same timeframe, as noted by the authorities.

Meanwhile, another alarming environmental issue has surfaced as a staggering 250 million gallons of sewage have reportedly contaminated the Potomac River in what officials are calling a ‘historic’ spill. The investigation into both events continues, with authorities seeking to understand the full scope and implications of these occurrences.

250 MILLION GALLONS OF SEWAGE HAVE CONTAMINATED THE POTOMAC RIVER IN ‘HISTORIC’ SPILL

NYPD investigating where people went down a manhole in Flatbush

Police in New York City are investigating after several people were caught on surveillance video this week going into the sewer via a manhole and emerging hours later. (NYPD)

The police don’t yet know who the sewer explorers were or what they were up to.

The New York City Department of Environmental Protection also did its own inspection, telling Fox News Digital: “DEP has inspected the sewer infrastructure at this location and found no damage to the system.”

View of where the manhole is located

A group of sewer explorers entered via a manhole on McDonald Avenue in Flatbush. (Google Maps)

The spokesperson warned, “Entering the sewer system is both illegal and extremely dangerous. Sewers can contain numerous hazards, including noxious and potentially deadly gases, unstable surfaces, flooding risks, and confined spaces. For these reasons, members of the public should never enter a pipe, drain, catch basin, manhole, or outfall.”

NYPD investigating where people went down a manhole in Flatbush

The people were seen entering the manhole around 11 p.m. on Thursday in the Flatbush neighborhood in Brooklyn and reemerging around 2 a.m. on Friday. (NYPD)

Fox News Digital has reached out to the NYPD for comment.

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Transgender Track Star AB Hernandez Races in State Championships Amid Growing Protests

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On Saturday, transgender athlete AB Hernandez competed for a state title amidst a backdrop of heated protests at the CIF State Track & Field Championships. The event, held at Buchanan High School in Clovis, saw parents and activists gathering outside to voice their concerns, insisting that female sports events should be exclusively for biological girls.

Hernandez, a senior from Jurupa Valley High School, had successfully advanced to the finals in the girls’ long jump, high jump, and triple jump categories. During Friday’s preliminary rounds, Hernandez achieved the top qualifying marks in two events, leading to their participation in the Saturday finals.

The athlete has become a focal point in the ongoing debate over transgender participation in sports, garnering nationwide attention. The controversy underscores a larger conversation about fairness and inclusion, with critics, including parents, competitors, and advocates for women’s sports, arguing that biological males should not be allowed to compete in girls’ divisions.

Protesters, clad in shirts emblazoned with “Save Girl’s Sports,” were a visible presence outside the championship venue. Many held flags and signs bearing messages such as, “No boys. No bias. Just fairness,” reflecting their call for maintaining traditional divisions in school sports.

Several carried flags and signs reading, “No boys. No bias. Just fairness.”

Others accused officials of allowing opportunities to be taken from female athletes, displaying signs that said top finishes had been “stolen from our daughters.”

Additional signs urged the CIF to “Save Girl’s Sports.”

Inside the stadium, Hernandez finished third in the girls’ long jump with a mark of 20 feet, 2 1/4 inches.

First place was shared by Ellie McCuskey-Hay of St. Ignatius High School and Gianna Gonzalez of Moorpark High School, who each jumped 20 feet, 3 1/2 inches.

Despite finishing in fourth, Corinne Jones from St. Mary’s High School joined Hernandez on the podium to share third place.

The unusual arrangement stems from a CIF policy adopted ahead of the 2025 state championships and continued into 2026 under mounting political and legal pressure.

Under the rule, if a transgender athlete places in a postseason track event, the highest-finishing cisgender female competitor is elevated into the same placement.


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The state championship followed weeks of controversy surrounding Hernandez’s success in girls’ competition.

Just two weeks ago, Hernandez swept the girls’ long jump, high jump and triple jump at the CIF Southern Section championship final.

The victories triggered backlash from parents, athletes and activists and led officials to award duplicate gold medals to the female runners-up.

The tension was visible during the medal ceremony.

Some competitors appeared to avoid celebrating alongside Hernandez, with one athlete reportedly choosing not to stand on the podium and others keeping their distance.

The controversy intensified again one week later when Hernandez repeated the feat at the CIF Southern Section Track and Field Masters Meet in Ventura County, taking first place in all three jumping events.

Officials once again awarded gold medals to the second-place female finishers, and Hernandez shared the top spot on the podium with each runner-up.

Fatal Crash in Virginia Claims Five Lives, Including Family of Four En Route to Wedding; Bus Driver Faces Charges


A Massachusetts family of four lost their lives in a tragic accident in Virginia while en route to a wedding, their vehicle filled with homemade desserts for the occasion.

The wedding, set to take place on Sunday in South Carolina, will proceed but will also serve as a time for family and friends to grieve the passing of Dmitri and Ecaterina Doncev, along with their children, Emily and Mark, as revealed by a family member on Saturday.

“We’ve lost a son, a father, an entire family – all of whom were so precious to us,” shared Carolina Bublik.

The fatal accident occurred on Interstate 95 in Stafford County early Friday morning when a motorcoach, traveling through a construction zone, initiated a multi-vehicle crash, according to officials.

The bus collided with a Chevrolet Suburban, which then impacted an Acura carrying the Doncev family, authorities reported. Tragically, Priscilla Mafalda, 25, from Worcester, Massachusetts, who was a passenger in the Suburban, also perished in the incident.

More people were treated for injuries, including one who was in critical condition, though most were discharged, Mary Washington Healthcare said.

The bus driver, Jing S. Dong, 48, of Staten Island, New York, was charged with two counts of involuntary manslaughter, and additional charges were likely, Virginia State Police said. The prosecutor’s office in Stafford County said Dong was arrested and would be in custody while he is treated for his injuries at a hospital.

Prosecutors said in a statement that Dong’s first court appearance will not be scheduled until he is discharged but a magistrate approved holding him without bond until that time. It also said prosecutors saw enough probable cause to believe Dong was “driving in a criminally negligent manner.”

It was unclear whether Dong has an attorney who could speak on his behalf. The case did not yet appear in the state’s online court records, and a call to the area’s public defender went unanswered at a closed office Saturday.

The National Transportation Safety Board is investigating the crash, a monthslong task separate from the work of state police. NTSB board member Tom Chapman revealed few new details but said the bus was moving at a high rate of speed.

“It seems fairly clear that if there was any braking there wasn’t much, because of the speed and severity of the collision,” Chapman said.

The bus, which was taking people from New York to North Carolina, was operated by E&P Travel Inc., based in Kings Mountain, North Carolina.

Chapman said the driver’s language proficiency would be part of the NTSB investigation. U.S. Transportation Secretary Sean Duffy, citing police, said on social media that Dong, a native of China, does not speak English.

Dmitri Doncev, 45, was a nurse who worked at Holyoke Medical Center. Ecaterina Doncev, 44, was a hairstylist who spent days making desserts for the family wedding, Bublik said.

They emigrated to the U.S. from Moldova in 2008 and settled in Greenfield, Massachusetts, she said.

Dmitri and brother Iuri tried to stay together while traveling in separate vehicles to South Carolina.

“At some point they ended up getting separated,” Bublik said. “Dmitri said, ‘You go ahead. I’ll catch up later.’ It was a big shock when Iuri arrived at the house. Dmitri should have arrived around the same time. When his car did not show up, and he wasn’t picking up the phone — that’s when the family started panicking.”

Triumphant Athletes Claim Titles at IHSA Boys’ Track Finals


CHARLESTON, Ill. (WCIA) — The season wrapped up on a high note for central Illinois boys’ track and field athletes at the prestigious blue track. The IHSA Boys’ State Finals witnessed standout performances, with several athletes clinching gold medals and three programs securing spots on the team podium.

Here’s a snapshot of some of the top local achievers. For a comprehensive list of results, click here.

CLASS 1A

Team Standings: 2nd Place – Pleasant Plains, 3rd Place – El Paso-Gridley

Team Standings: 2) Pleasant Plains, 3) El Paso-Gridley

4×800-meter Relay: 4) Auburn

4×100-meter Relay: 2) Bismarck-Henning-Rossville-Alvin

3200-meter; 3) Elijah Teefey, Pleasant Plains, 4) Weston Hodel, El Paso-Gridley, 5) Keegan O’Brien, Maroa-Forsyth

100-meter: 2) Braden Gibson, El Paso-Gridley, 4) Kamden Flenner, Tuscola

4×200-meter Relay: 2) Tuscola, 4) Pleasant Plains, 5) BHRA

400-meter: 1) Evan Landers-Kristensen, Gibson City-Melvin-Sibley, 2) Jacob Barth, Auburn, 3) Evan Brown, Tri-Valley

300-meter Hurdles: 4) Eli Hiatt, Effingham St. Anthony, 5) Braylon Heredith, Pleasant Plains

1600-meter: 2) Johnathan Iacobazzi, Sullivan, 5) Elijah Teefey, Pleasant Plains

200-meter: 2) Kamden Flenner, Tuscola, 4) Braden Gibson, El Paso-Gridley

4×400-meter Relay: 1) Auburn, 3) Pleasant Plains

Pole Vault: 1) Riley Hogan, St. Thomas More

High Jump: 2) William Runyan, Georgetown-Ridge Farm

Long Jump: 5) Easton Bolin, Westville

Shot Put: 5) Conner Powell, BHRA

Discus: 2) Maddax Stine, Salt Fork, 3) Harlin Toillion, El Paso-Gridley

CLASS 2A

4×800-meter Relay: 3) Mahomet-Seymour, 5) Eureka

110-meter Hurdles: 5) Maddix Sutherland, Unity

100-meter: 1) D’Mario Jackson, Danville

400-meter: 1) D’Mario Jackson, Danville

1600-meter: 2) Liam Bettis, Taylorville

200-meter: 1) D’Mario Jackson, Danville

High Jump: 1) Dawson Rogers, Paris, 3) Darren Henry, Jacksonville

Long Jump: Tristan Stanton, Rochester, 5) Khordell Gregroy, Rochester

Triple Jump: 2) Kamri Sales, Southeast

Discus: 5) Dylan Durocher, Rochester

CLASS 3A

Team Standings: 3) Glenwood

4×100-meter Relay: 3) Glenwood

110-meter Hurdles: 5) William Hardy, Central

4×200-meter Relay: 3) Glenwood, 5) Centennial

300-meter Hurdles: 5) William Hardy, Central

4×400-meter Relay: 3) Centennial

High Jump: 2) McKenzie Doe III, Glenwood, 3) Larry Wills, Glenwood

Long Jump: 2) Larry Wills, Glenwood

Discus: 4) Trey Sutton, Springfield

Australian Flotilla Activists Take Legal Action Against Israeli Custody Abuse at ICC

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IN BRIEF

  • Survivor testimony and medical evidence have been submitted to the ICC by Gaza aid flotilla participants.
  • Israel rejects mistreatment claims, saying detainees were treated with ‘great sensitivity’.

Australian nationals who took part in a humanitarian flotilla en route to Gaza have now joined forces in filing a formal complaint with the International Criminal Court (ICC). They assert that during their detention by Israeli forces, they experienced torture, sexual violence, and other forms of mistreatment.

The Global Sumud Flotilla has issued a statement confirming that their submission to The Hague is bolstered by firsthand survivor accounts, medical evaluations, and sworn legal documents. These materials were compiled after the flotilla members were intercepted and detained during their missions earlier in the year.

The submission claims that the actions of intercepting and detaining the flotilla constitute war crimes, crimes against humanity, and breaches of international law, all of which allegedly occurred during the flotilla’s Spring 2026 missions.

Despite these serious allegations, none have yet been examined in a court of law. Meanwhile, Israeli authorities have dismissed claims of any misconduct towards the flotilla participants during their detention.

Organizers of the flotilla contend that the wealth of medical evidence, eyewitness reports, and legal affidavits presented to the ICC robustly challenge the Israeli narrative of the events. The case now awaits further examination by international legal bodies.

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Australian lawyer Bernadette Zaydan is among those involved in presenting evidence to the court.

Zaydan said the submission was seeking accountability.

“The Israeli Ambassador looked Australian families in the eye and said our people were treated with ‘great sensitivity’,” flotilla organiser Subhi Awad said in a statement.

“Our people were beaten. Our people were tortured. Our people suffered sexual violence.”

Awad said Australians deserved answers about the treatment of participants in Israeli custody.

“Who do Australians believe, Israeli officials, or Australian survivors? Who do Australians believe, the perpetrators, or the evidence?” he said in the statement.

The group also alleged that one Australian humanitarian worker was injected with an unidentified substance while in Israeli custody.

“Neither the survivor nor the Australian public has been told what the substance was, why it was administered, or what the potential health consequences may be,” Awad said in the statement.

The submission comes as organisers point to the inclusion of the Israeli Prison Service on a United Nations list relating to conflict-related sexual violence.

Australian flotilla participant Juliet Lamont criticised Prime Minister Anthony Albanese for declining requests to meet with those detained following their return.

“Australian survivors have travelled halfway around the world seeking justice through international legal processes. Yet the prime minister will not even meet with them,” Ms Lamont said.

“If Australian survivors can be heard in The Hague but not in Canberra, something has gone badly wrong.”

The Global Sumud Flotilla is calling for independent international investigations into the allegations and accountability for those responsible.

Australians involved in the mission include Neve O’Connor, Juliet Lamont, Zack Schofield, Surya McEwen, Sam Woripa Watson, Anny Mokotow, Bianca Pullman Webb, Ethan Floyd, Violet Coco, Gemma O’Toole and Helen O’Sullivan.

Israel’s prison service has denied allegations that flotilla participants were abused while in custody.


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Rihanna Partners with Elon Musk’s Transgender Daughter Vivian for Groundbreaking Campaign

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In a bold move for her latest Savage x Fenty campaign, Rihanna has tapped Vivian Wilson, the transgender daughter of Elon Musk, to be the face of the brand’s new Pride-themed collection. Vivian, who is 22 years old and has publicly distanced herself from her well-known father, is making waves in the modeling world with her latest endeavor.

In the campaign, Vivian exudes confidence and poise, showcasing the collection in a sleek black bra and matching panties. The garments are adorned with messages celebrating queer pride, highlighting the campaign’s inclusive message. Her striking appearance is enhanced by her strawberry-blonde hair, which complements the dramatic beads draped across the ensemble, adding an artistic flair to the look.

This collaboration marks the second time Vivian has worked with Rihanna, following a successful Valentine’s campaign earlier this year. With each new project, Vivian continues to establish herself as a prominent figure in the modeling industry, making her mark with her unique style and strong sense of self.

The strawberry-blonde beauty styled the look with draped strands of beads, including detailing across the bra for a dramatic finish.

She completed the outfit with open-toe stilettos adorned with beaded accents, as Rihanna’s brand captioned the carousel by tagging Vivian and writing: ‘@vivllainous is exactly who she said she is’.

The campaign comes just months after Rihanna previously collaborated with Vivian on a Valentine’s campaign.

Rihanna has enlisted Elon Musk ’s transgender daughter Vivian Wilson to model in the latest Savage x Fenty campaign

Rihanna has enlisted Elon Musk ’s transgender daughter Vivian Wilson to model in the latest Savage x Fenty campaign

The 22-year-old, who is estranged from the Tesla founder, appears in the brand’s new Pride-themed collection

The 22-year-old, who is estranged from the Tesla founder, appears in the brand’s new Pride-themed collection

At the time, the Diamonds songstress – who launched Savage x Fenty back in 2018 – opened up about the collection in a statement, per WWD. 

‘Valentine’s Day is a time to celebrate love in all its forms,’ the mother-of-three expressed. 

‘At Savage x Fenty, we’re all about embracing love in every way and creating products that let people feel confident while doing so.’ 

Wilson first made waves last March when she graced the cover of Teen Vogue – and just two months later, she officially launched her modeling career with a collaboration for the edgy brand Wildfang.

That same month, she also slipped into pieces for the inclusive underwear brand Tomboyx.

‘I was terrified,’ Wilson admitted of the shoot in an interview with Vanity Fair. ‘Before this, I was very much the person who, like, didn’t show any skin, ever, at all. Even in my day-to-day, like going to the beach with friends, I would, like, not wear a swimsuit.’

The star continued, ‘So it was very, very nerve-racking, but I wanted to do [the shoot] because I wanted to have more confidence in my own body. I do feel confident in my own body, but I wanted to, like, prove that confidence to myself, if that makes any sense.’

By September, Wilson was strutting her stuff on the runway during New York Fashion Week, making her catwalk debut for CHRISHABANA’s Spring 2026 show.

Posing in a slinky black bra and matching panties emblazoned with pro-queer messaging, the model looked every inch the professional as she struck a series of confident poses

Posing in a slinky black bra and matching panties emblazoned with pro-queer messaging, the model looked every inch the professional as she struck a series of confident poses

Rihanna’s brand captioned the carousel by tagging Vivian and writing: ‘@vivllainous is exactly who she said she is’

Rihanna’s brand captioned the carousel by tagging Vivian and writing: ‘@vivllainous is exactly who she said she is’

The campaign comes just months after Rihanna previously collaborated with Vivian on a Valentine’s campaign

The campaign comes just months after Rihanna previously collaborated with Vivian on a Valentine’s campaign 

Opening up about fame to The Cut, she admitted, ‘I’m not very good at being famous. It’s a skill. I fought so hard for so long to be viewed as a regular person. There was a moment literally right before I became famous where no one knew who I was. 

‘It was amazing. Everyone treated me as a regular person. I kind of miss that. But I also like being famous.’

As the eldest daughter of Elon Musk and his ex-wife Justine, Wilson came out as trans at 16 – and two years later legally dropped Musk from her surname amid their estrangement.

She has been candid about her relationship with the tech mogul, telling Teen Vogue: ‘I don’t give a f*** about him. I really don’t. It’s annoying that people associate me with him. I just don’t have any room to care anymore.’

Revolutionary 8-Minute Bed Routine Boosts Leg Muscle Recovery for Seniors, Outperforming Traditional Weight Training

Imagine boosting your leg strength without even leaving your bed. That’s exactly what this quick and effective routine offers.

While many associate strong legs with athletes and marathon runners, maintaining leg strength is vital for everyone. It plays a key role in keeping you mobile, balanced, and healthy throughout your life. Additionally, a strong lower body supports cardiovascular health.

Building robust leg muscles can help you stay youthful and self-sufficient. To help you achieve this, we’ve developed an eight-minute bed workout designed to rejuvenate your leg strength more effectively than traditional weight training, especially for those over 55.

“These exercises target the primary muscle groups in the lower limbs, including the posterior chain, anterior chain, and lateral stabilizers. They are gentle on the joints and require no equipment. Additionally, performing them on a bed adds an element of instability, engaging more stabilizing muscles,” explains Rebecca Bossick, Co-Founder and Director at One Body LDN. Bossick, a Chartered Physiotherapist with a BSc (Hons) in Physiotherapy, is a highly respected expert in London’s private physiotherapy scene.

“[The exercises below] cover the major lower limb muscle groups, including the posterior chain, anterior chain, and lateral stabilizers. They don’t put stress on the joints and have no need for equipment. The bed is also a plus here as it offers a rather unstable base that requires you to use more stabilising muscles,” explains Rebecca Bossick, Co-Founder and Director at One Body LDN. Bossick is a Chartered Physiotherapist who received a BSc (Hons) in Physiotherapy and has become one of London’s most respected figures in the private physiotherapy sector.

Below, Bossick breaks down the speedy bed routine to add to your day.

Glute Bridges

“Glute bridges target the largest and most powerful muscle group in the lower body, the glutes, and they tend to further weaken due to prolonged sitting and inactivity,” Bossick tells us.

  1. Begin by lying flat on your back with bent knees and feet hip-width apart on the mattress, arms at your sides with palms pressing into the surface.
  2. Press through your heels to lift your hips until your body forms a straight line from head to heels.
  3. Squeeze your buttocks, holding at the top for 2 seconds.
  4. Lower your hips back to the start position.
  5. Perform 3 sets of 10 reps.

Straight-Leg Raises

“This exercise targets the quadriceps, which are the muscles at the front of your thighs, and the hip flexors,” Bossick says.

  1. Start by lying flat on your back with your arms extended overhead.
  2. Keep one leg extended on the mattress and the other bent.
  3. Activate your core as you lift the extended leg off the mattress, keeping your lower back pressed into the surface.
  4. Hold for 3 seconds at the top.
  5. Use control to lower your leg.
  6. Repeat on the other side.
  7. Perform 2 sets of 10 reps on each leg.

Hip Abductions

“Hip abductions, of course, target the hip abductors as well as the muscles along the outer thigh, which are important for stability—especially in the later stages of life,” Bossick points out.

  1. Lie flat on your back with both legs extended.
  2. Then, gradually move one leg out to the side as far as you’re able to before bringing it back in.
  3. Make sure your foot stays pointed upward so the movement stays focused on the hip muscles.
  4. Perform 2 sets of 12 reps on each leg.

Sit-to-Stand

“Sit-to-stand from the edge of the bed is another great one, as it directly reflects how we move throughout the day. It involves training several muscles such as the quadriceps, gluteal muscles, and calf muscles, among others. The exercise also focuses on improving neuromuscular coordination in performing daily activities independently,” Bossick says.

  1. Begin seated at the edge of the mattress with your feet placed on the floor under your knees.
  2. Lean forward slightly.
  3. Try to stand up without using your knees, hands, or additional support.
  4. Use control to slowly sit back down.