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Passenger Attempts to Open Plane Door Mid-Air, Assaults Off-Duty Flight Attendant

A man has been taken into custody after allegedly attempting to open an airplane door mid-flight and subsequently assaulting an off-duty flight attendant. The suspect, identified as Juan Gabriel Reyes, faces charges of interfering with flight crew members and assault within maritime and territorial jurisdiction, as confirmed by the U.S. Attorney’s Office for the Southern District of Florida.

As of now, it remains unclear whether Reyes has entered a plea. Efforts to reach an attorney for comment were unsuccessful, as per reports from Oxygen.

The incident occurred on May 31 during a Frontier Airlines flight from Puerto Rico to Chicago. According to an arrest affidavit, Reyes allegedly left his seat, approached the front of the plane, and attempted to open the emergency exit door, declaring his intention to leave the aircraft.

Despite being stopped by a flight attendant who instructed him to return to his seat, Reyes reportedly proceeded towards the flight deck. There, he placed his hand on the door handle and forcefully pushed his shoulder against the door, ignoring the flight crew’s commands to desist, as detailed in the affidavit.

Though a flight attendant stopped Reyes and instructed him to sit down, authorities allege in the affidavit that he made his way to the flight deck, placed his hand on the handle, and “aggressively” shoved his shoulder against the door. All the while, he was ignoring commands from the flight crew. 

A crew member stopped Reyes and escorted him back to his seat, however Reyes announced that he wanted to use the restroom, per the affidavit. The attendant allowed it and once inside, Reyes attempted to pee on the floor.

The situation escalated further once Reyes was back in his seat. 

Next, Reyes allegedly grabbed the bag of a male off-duty attendant, who had volunteered to sit near him, then allegedly grabbed him by the head and choked him, according to a criminal complaint obtained by Oxygen. 

Crew members and fellow passengers jumped in to restrain Reyes with flex cuffs and seat belt extenders, according to the complaint.

Passenger Josh Longood, a Brazilian Jiu-Jitsu instructor, reportedly assisted in the chaotic scene, as depicted in a viral video on social media and published by ABC 7.

“He was just trying to push back and fight back and try to, like, get his arms free,” Longood told ABC 7, “but I pretty much had him completely restrained.”

Longood said he was confident he could control Reyes without hurting other passengers.

“I was already ready for something to happen,” he added, “so I instantly restrained him, put him in his row, laid him down, tied him up with a seatbelt.”

Ultimately, the flight was diverted to Miami International Airport where Reyes was arrested. He refused to speak to authorities without a lawyer present, according to the criminal complaint.

If convicted of all charges, Reyes faces up to 20 years in prison on the interference charge and one year in prison for the assault charge, according to the U.S. Attorney’s Office.  

Reyes will next appear in court on June 5.

 

Dennis Quaid Reunites with Ex at Son’s Graduation Despite Ongoing Child Support Dispute

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Dennis Quaid appeared jubilant this week as he reunited with his ex-wife during their son’s high school graduation, just days after seeking to terminate his child support obligations.

The 72-year-old actor and Kimberly Buffington, 54, became parents to twins Zoe and Thomas through surrogacy in 2007. After several separations and reconciliations, they officially divorced in 2018, with Quaid agreeing to nearly $14,000 a month in child support.

Quaid, known for his role in “Reagan” and reportedly worth $30 million, proudly posed alongside his 18-year-old twins and his former spouse Buffington at the elite Oaks Christian School in Los Angeles, which charges $45,000 annually.

The actor cut a dashing figure in a navy suit as he attended the ceremony with his current wife, 33-year-old Laura Savoie.

Although Quaid and Buffington maintained some distance throughout the event, Quaid was seen giving his ex-wife a friendly pat on the back, while Savoie shared a warm embrace with Zoe.

Buffington and Zoe looked like twins in cream ensembles as they proudly watched Thomas take to the stage to receive his diploma.

Dennis Quaid looked positively giddy as he awkwardly reunited with his ex-wife this week at their son's high school graduation - days after filing to end his child support payments - seen with Kimberly Buffington and twins Zoe and Thomas, 18

Dennis Quaid looked positively giddy as he awkwardly reunited with his ex-wife this week at their son’s high school graduation – days after filing to end his child support payments – seen with Kimberly Buffington and twins Zoe and Thomas, 18

Quaid, 72, and Kimberly Buffington, 54, welcomed twins Zoe and Thomas via surrogate in 2007 and, after multiple splits and reconciliations, divorced in 2018 - with the actor paying almost $14,000 a month in child support - pictured 2009

Quaid, 72, and Kimberly Buffington, 54, welcomed twins Zoe and Thomas via surrogate in 2007 and, after multiple splits and reconciliations, divorced in 2018 – with the actor paying almost $14,000 a month in child support – pictured 2009 

Quaid was also seen taking to the lectern to deliver a commencement speech to the class of 2026.

Last month it emerged Quaid is filing legal documents to ensure his monthly payments will end once both teenagers are awarded their diplomas. 

Quaid pays a base rate of $13,750 in monthly child support, with markups possible in the event his earnings rise above a particular level.

With Zoe having graduated high school on May 23 and Thomas now graduating on June 3, Quaid is hoping to make certain the cessation of his payments. 

The hearing date for Quaid’s Request for Order or Modification of Child Support is scheduled for July 28th.

Quaid has been married since 2020 to his fourth wife, Savoie, who is nearly four decades his junior and a year younger than his son, Jack Quaid, whom he had with his second wife, Meg Ryan.

At the moment, Quaid can still boast of a busy work schedule, with three film releases this year alone including the Netflix action thriller War Machine, led by Alan Ritchson.

He also has a number of upcoming projects in various stages of completion, such as the film The Florist featuring French screen legend Jean Reno and an AMC series called Thunder Road starring Quaid as a NASCAR legend. 

Quaid enjoyed his first flush of celebrity in 1979 when he appeared in Breaking Away, a coming-of-age film about recent high school graduates. 

As he moved into the 1980s, he rose to further prominence through The Right Stuff, The Big Easy and Great Balls of Fire!

Quaid looked sharp in a dapper navy suit as he attended the festivities with his current bride Laura Savoie, 33

Quaid looked sharp in a dapper navy suit as he attended the festivities with his current bride Laura Savoie, 33

The Reagan star proudly posed with Thomas and Zoe, 18, and his stoic former partner Buffington at the joyous family occasion at the prestigious, $45,000 a year Oaks Christian School in LA

The Reagan star proudly posed with Thomas and Zoe, 18, and his stoic former partner Buffington at the joyous family occasion at the prestigious, $45,000 a year Oaks Christian School in LA

The twins smiled as they posed for their mom and stepmom

The twins smiled as they posed for their mom and stepmom

Quaid flashed a proud smile as his youngest son received his diploma

Quaid flashed a proud smile as his youngest son received his diploma

Thomas wrapped an arm around his dad and sister on the day

Thomas wrapped an arm around his dad and sister on the day

Quaid looked delighted as his son posed for a snap

Quaid looked delighted as his son posed for a snap

Buffington and Zoe looked like twins as they sat in their reserved seating

Buffington and Zoe looked like twins as they sat in their reserved seating

Zoe gave her dad a warm hug as his wife Savoie looked on

Zoe gave her dad a warm hug as his wife Savoie looked on

While Quaid and Buffington kept a distance between each other during the day, a friendly Quaid was seen briefly tapping his ex on the back as Savoie excitedly hugged Zoe

While Quaid and Buffington kept a distance between each other during the day, a friendly Quaid was seen briefly tapping his ex on the back as Savoie excitedly hugged Zoe

The family looked delighted as they posed up on the day

The family looked delighted as they posed up on the day 

Quaid was seen giving a speech to the class of 2026

Quaid was seen giving a speech to the class of 2026

Buffington, a real estate agent, married Quaid in 2004, becoming his third wife after his previous marriages to PJ Soles and Meg Ryan

Buffington, a real estate agent, married Quaid in 2004, becoming his third wife after his previous marriages to PJ Soles and Meg Ryan

Quaid with his son Jack in 2015, who has followed in his parents' footsteps to become an actor

Quaid with his son Jack in 2015, who has followed in his parents’ footsteps to become an actor

However, the drug-fueled whirl of the era’s showbiz milieu was evidently irresistible to Quaid, who plunged into a galloping cocaine addiction. 

Explaining that drugs were included on ‘some movie budgets,’ he once told Megyn Kelly: ‘You know, I was doing cocaine pretty much on a daily basis during the ’80s.’

‘I spent many, many nights screaming at God to take this away from me,’ he told the interviewer during her stint on NBC’s Today show. ‘I’ll never do it again, because I’ve only got an hour before I’ve gotta be at work.’

In the end, he told People he had a ‘white light’ moment in which he ‘saw myself either dead or in jail or losing everything I had,’ prompting him to get sober in 1990. 

Searching for a way to ‘fill the hole’ left by drugs, he explored a variety of religious texts including the Quran and the Bhagavad Gita before returning to the Christian faith of his upbringing and ‘developing a personal relationship’ with God.

A couple of years ago, when his twins were 16, Quaid revealed the advice he gave his children before they struck out into the working world.

His firstborn son, Jack, had already followed his footsteps into acting and achieved success in his own right as one of the stars of Amazon show The Boys. 

‘I tell my kids to find something you love to do, then figure out a way to get paid for it,’ Quaid told Fox News. ‘I don’t push them either way. They are who they are.’

I-290 Bomb Squad Investigation: Eisenhower Expressway Lanes Closed Between 25th Avenue and Wolf Road | LIVE Updates

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In Westchester, Illinois, an investigation has led to the closure of lanes on Interstate 290 Thursday morning, affecting traffic in Chicago’s western suburbs.

Lanes in both directions have been obstructed between 25th Avenue and Wolf Road as authorities conduct their investigation.

LIVE TRAFFIC: Check out the latest conditions on our live traffic map

Aerial footage from Chopper 7 shows an SUV stranded in a middle lane with its windows shattered. The Cook County Sheriff’s Office bomb squad is on-site, examining the vehicle.

An investigation shut down the Eisenhower Expressway Thursday morning.

SEE ALSO: A fatal shooting occurred at the Melrose Park Amazon Fulfillment Center employee garage, according to a village official.

The Bureau of Alcohol, Tobacco, Firearms and Explosives has also been deployed to the location. The incident began around 10 a.m., but further details on the cause of the investigation remain undisclosed at this time.

An apparent bomb squad responded to an incident on I-290 Thursday.

Illinois State Police said they were investigating between Mannheim Road and Interstate 294.

Mannheim to I-290 is closed. Mannheim Road over I-290 is closed. Eastbound Interstate 88 to eastbound I-290 is closed, state police said.

There is a massive backup on the highway.

Bystanders got out of their vehicles amid a lengthy shutdown of I-290.

Alternate routes include Roosevelt Road, 31st Street and Cermak Avenue.

The public is asked to avoid the area, as extended closures are expected.

This is a developing story; check back with ABC7 Chicago for updates.

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Chiefs Eye L’Jarius Sneed Comeback: Legal Woes Resolved and Ready for Action

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A potential reunion is on the horizon in Kansas City.

As the NFL season approaches, the Kansas City Chiefs are actively seeking reinforcement in their cornerback lineup. They are considering a reunion with a familiar face, a key player in their two Super Bowl victories who faced legal challenges after departing from the team.

Veteran cornerback L’Jarius Sneed is scheduled to visit the Chiefs on Thursday, as reported by ESPN.


A Kansas City Chiefs player in a red jersey with number 38 and a red helmet, hands up in white gloves.
L’Jarius Sneed with the Chiefs in 2022 Icon Sportswire via Getty Images

Sneed, who contributed four years to Kansas City’s success, was traded to the Tennessee Titans in 2024 in exchange for a seventh-round draft pick. The Titans released him this offseason.

During his stint with the Titans, Sneed encountered some legal difficulties.

Sneed was charged with aggravated assault in 2024, stemming from a shooting at a Texas car dealership.

The charges were then dropped to misdemeanor, and then dropped altogether in May of this year. 

Sneed was not too keen on leaving the Chiefs after the 2023 season.

“Yeah, man, I didn’t talk to them. I was upset, man,” he said at the time. “I was upset, you know, Kansas City, that’s like my first love. They showed me the way, showed me how to be a champion, gave me two rings. You know I was bitter. I was angry because I wanted to stay in that environment around everybody who I was used to. But it’s God’s plan.”


Tennessee Titans player #30, with dreadlocks, wearing a white uniform, during a game.
L’Jarius Sneed #38 of the Tennessee Titans jogs onto the field before a game against the Las Vegas Raiders at Allegiant Stadium on October 12, 2025 in Las Vegas, Nevada. Getty Images

Many at the time were shocked that the Chiefs traded away their CB1, who was a key part of the multiple playoff runs.

But the trade looked smart as Sneed struggled over his two years with the Titans due to multiple injuries. 

With Sneed now free of the legal issues, the Chiefs are looking to bring back their former star corner after trading Trent McDuffie to the Los Angeles Rams. 

Sneed had his best year with the Chiefs in 2022, when he tallied three interceptions, 11 passes defended and 108 combined tackles.

He maintained his strong play the next year and won his second Super Bowl. 

FBI Unveils New ‘Most Wanted Fraudsters’ List Amid $30M Medicaid Scheme Charges in Ohio

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Federal authorities revealed on Thursday that a multimillion-dollar scheme meant to deliver mental health services to children was instead used to finance a collection of luxury cars. This announcement came as the Justice Department launched a larger initiative to tackle nationwide fraud, including the unveiling of the FBI’s new “Most Wanted Fraudsters” list.

The highlighted case was part of a series of legal actions disclosed by the Department of Justice, marking what officials described as an unprecedented collaboration between federal and state agencies. This effort targets fraud in healthcare, government programs, and consumer scams, with alleged losses exceeding $57 million.

“Some criminals have become so brazen, so daring in defrauding the government of tens of millions of dollars,” acting Attorney General Todd Blanche stated during a press briefing in Ohio. He emphasized that these cases “should shock your conscience.”

Prosecutors have charged four individuals in Ohio for their involvement in an alleged behavioral health fraud scheme that reportedly resulted in over $30 million in fraudulent Medicaid claims. The defendants are accused of running behavioral health organizations that submitted Medicaid claims for therapy and psychotherapy services purportedly provided to children and young adults participating in summer camps, church groups, and recreational programs.

Acting Attorney General Todd Blanche addressed the media about the crackdown on fraud initiated by the Trump administration, flanked by federal and state officials in Ohio on Thursday, June 4, 2026. (WBNS via NNS)

Authorities allege the services were medically unnecessary or were not provided as represented. Prosecutors further claim that after one company lost its credentialing with the Ohio Department of Mental Health and Addiction Services, the defendants continued submitting claims through another entity.

As part of the investigation, authorities seized three bank accounts containing roughly $469,000 and 14 vehicles valued at approximately $800,000, including six Mercedes-Benz vehicles, a Bentley, a BMW, a Jaguar, a Maserati, two Land Rovers, a GMC and a McLaren.

luxury cars bought through fraud

Investigators seized 14 vehicles valued at approximately $800,000, including six Mercedes-Benz vehicles, a Bentley, a BMW, a Jaguar, a Maserati, two Land Rovers, a GMC and a McLaren in connection with one case. (Southern District of Ohio)

The Ohio case served as the centerpiece of a broader DOJ announcement that included new partnerships between federal and state agencies, expanded data-sharing efforts and the launch of the FBI’s new “Most Wanted Fraudsters” list.

“Thanks to Vice President JD Vance’s vision, he had an idea,” FBI Director Kash Patel said. “He said, ‘Hey, you guys have a top ten most wanted list for all gangbangers, terrorists, narco traffickers, murderers and rapists around the world. How about we have a top ten list for most wanted fraudsters?’”

Photos of the FBI's most wanted fraudsters

The FBI’s new “Most Wanted Fraudsters” list is intended to help law enforcement locate and apprehend fugitives accused of large-scale fraud schemes. (FBI)

The list is live on the FBI website, Patel said, and includes individuals who have stolen tens of millions and billions of dollars to help law enforcement locate and apprehend fugitives accused of large-scale fraud schemes.

The department also announced charges against four defendants accused of fraudulently obtaining more than $1.4 million in COVID-19 Paycheck Protection Program loans.

Prosecutors allege the defendants submitted false information about business income and later sought loan forgiveness through fraudulent applications.

In a separate case, authorities announced charges and detention orders tied to an alleged international romance scam that prosecutors say defrauded more than 130 victims across the United States out of over $15 million.

According to court documents, suspects operating from Ghana allegedly used dating websites, social media platforms and artificial intelligence-driven video technology to create fictitious female personas and persuade victims — many of them older Americans — to send money through wire transfers.

Authorities said assets seized during that investigation included a Lamborghini, a Tesla Cybertruck, a Mercedes-Benz and a BMW, with total assets valued at more than $3 million.

The Justice Department said Ohio’s efforts could serve as a model for future state-federal partnerships as the Trump administration expands its broader campaign to eliminate fraud, waste and abuse in government programs.

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Vanessa Tait Analyzes New Photo of Lilibet: A Win for Meghan Markle’s Parenting Approach?

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Lilibet just celebrated her fifth birthday, and her proud parents, Harry and Meghan, shared a couple of delightful photos to commemorate the occasion. It seems like a perfectly sweet gesture, right?

In one picture, Lilibet is captured barefoot on the Montecito grass, wearing a light summer dress. Her vibrant red hair cascades freely as she reaches out to touch a sprig of agapanthus in the garden. In another shot, she playfully squirms in Harry’s arms, her hair playfully obscuring her face, while Meghan leans in beside them. The images radiate charm and warmth.

However, a significant portion of the online royal enthusiasts appear to be in an uproar. Comments on social media criticize, “Why can’t she comb her daughter’s hair or put shoes on her? The poor child always looks disheveled.” Another critic adds, “Her clothes seem like they’ve been pulled from a trash bin.” Yet another voice claims, “It’s not laid-back or bohemian; it’s neglect and bad parenting,” expressing concerns about Lilibet’s bare feet being exposed to athlete’s foot, fungus, and parasites.

Let’s take a step back, shall we?

Although I’ve shared my fair share of opinions on Harry and Meghan’s choices over the years and likely will again, not every decision they make warrants critique. I’m not here to defend all their actions—be it the books, the Netflix series, or their apparent penchant for airing grievances. Yet, none of this is Lilibet’s doing. She’s a five-year-old enjoying the simple joys of childhood: running around barefoot and curious about the world around her. Let her be a child, and I, for one, am absolutely thrilled to see it.

Meghan posted a photo of her daughter Lilibet to mark her fifth birthday. She is barefoot on the grass in Montecito, in a light summer dress, her glorious flame-red hair flying loose and unbrushed as she reaches out to touch a sprig of agapanthus in the garden

Meghan posted a photo of her daughter Lilibet to mark her fifth birthday. She is barefoot on the grass in Montecito, in a light summer dress, her glorious flame-red hair flying loose and unbrushed as she reaches out to touch a sprig of agapanthus in the garden

I bet that many of the people criticising these photographs would also lament the pressures placed upon modern children in other contexts. We worry that childhood is disappearing. We complain that today’s young grow up too quickly. We fret about social media, image consciousness and impossible standards of perfection. But the moment we see a child – even more so a famous one – blissfully unaware of all that, we criticise her for not looking polished enough.

If Lilibet’s parents had stayed as working members of the Royal Family, what would her fifth birthday photograph have looked like? I can tell you exactly. A formal portrait, taken in some well-appointed room at Kensington or Windsor. Lilibet in a smocked Liberty-print dress, probably pale blue, with a white Peter Pan collar.

Her feet encased in white ankle socks and round-toed leather shoes from the high-end children’s shop Trotters, almost certainly, as they have been for every royal child for the past four decades. Her red hair brushed to within an inch of its life, pulled back in neat plaits tied with ribbon to match the dress. Positioned by a royal photographer. Told to smile – and smiling, no matter what she was actually feeling.

There is nothing inherently wrong with any of this. It’s what happens when you are born into one of the most famous families in the world, and we all hoover up the adorable photographs of George, Charlotte and Louis – their side partings and shiny shoes and general air of being characters in a children’s book from another era brought to life. It’s tradition, and tradition matters.

But there is no getting away from the fact that it’s also a performance, carrying with it the full weight of royal expectation. Even poor Louis chafes at the bit sometimes. I’d wager he’d rather be barefoot in a garden than standing to attention on a palace balcony.

Lilibet, by contrast, looks as if she is having a rather more normal childhood – and, dare I say it, a happier one.

In another photo Lilibet is squirming in Harry’s arms, her hair obscuring her face, Meghan leaning in beside them both. It is entirely charming, writes Vanessa Tait

In another photo Lilibet is squirming in Harry’s arms, her hair obscuring her face, Meghan leaning in beside them both. It is entirely charming, writes Vanessa Tait

I brought up my own three children largely barefoot in our garden in the Cotswolds. When they had wellies on, they quickly ruined their clothes in puddles; I learned not to bother dressing them in anything adorable. Bonpoint descended very rapidly to Primark.

My middle one’s particular superpower was climbing trees – a skill I was told she could have parlayed into a career, had I been willing to put the hours in at the indoor climbing wall. She also cut her own red hair into a wonky fringe once, when I wasn’t looking, and got scouted for an ‘edgy’ photoshoot shortly afterwards. Perfection, it turns out, is not always what it’s made out to be.

Some of the most beloved photographs in any family album are the imperfect ones: the gap-toothed smiles, the windswept hair, the ice cream down a T-shirt, the look of complete absorption in whatever adventure happens to be unfolding. Those pictures are real and unscripted.

Lilibet’s hair is a mess because she’s been having a childhood. There are far worse things to be accused of.

And I say: Happy birthday to her.

Mississippi Governor Tate Reeves Asserts Success of Conservative Policies When Implemented Effectively

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Mississippi Governor Tate Reeves recently emphasized that conservative policies can be beneficial for everyone, provided they are implemented effectively. In a conversation with Jenn Pellegrino, the founder and CEO of Defend Forgotten America, Reeves highlighted the achievements of his state as evidence of this claim.

Reeves expressed skepticism about the federal government’s ability to innovate, suggesting that it has consistently fallen short in this area. He argued that fostering innovation requires empowering the private sector and reducing taxes for citizens.

“The federal government is simply not adept at innovation,” Reeves remarked, underscoring the need to support businesses and allow individuals to retain more of their earnings. According to him, this approach has led to economic growth in Mississippi. He noted that the state has successfully lowered its individual income tax rate from five percent to four percent over the past few years.

The result of these tax cuts, Reeves pointed out, has been an increase in the state’s revenue. “We’re collecting more today than we did four years ago, despite the reduction in marginal rates,” he stated, presenting this as a testament to the effectiveness of conservative economic strategies.

As a result, the state is collecting “more today than we did four years ago, even though the marginal rates are down,” he revealed.

“So, you increase not taxes on individuals, you increase the number of taxpayers, and that leads to a growing economy, and ultimately it leads to more tax revenue. And so, we’ve proven that yet again. We’ve seen the successes and what that has led to, and these are numbers that most people in Mississippi never dreamed possible,” he said, noting that they hope to bring that tax to zero.

Reeves also said they have eliminated “certain business taxes to encourage and incentivize more companies come to Mississippi and create more jobs in Mississippi,” including the inventory tax and the corporate franchise tax.

“But, what that has led to is in 2024, Mississippi had the second fastest growing GDP in the entire country,” Reeves revealed.

“And the reason for that, obviously, is these policies that we’ve enacted and we’ve put in place, but we also had the fourth fastest growing family income in America and the second fastest growing individual income in America on a per capita basis,” Reeves said.

“So, my pitch to the world is conservative policies work,” the governor said, driving home the point that his state is living proof of this simple principle.

“And conservative policies work not just for some people in some areas, they work for everybody in your state if you’re implementing them correctly,” he added.

WATCH the entire interview below:

5 Effective Standing Exercises to Rapidly Enhance Quad Strength Post-60, Surpassing Gym Machines

Maintaining quad strength becomes critical for mobility and quality of life as we age, especially after 60. These muscles, located at the front of the thighs, play a vital role in standing, walking, climbing stairs, and keeping balanced. As these muscles weaken, tasks that were once simple can become increasingly difficult.

While many older individuals opt for gym machines like leg extensions or leg presses to regain strength, these exercises don’t always enhance real-life movements. Such machines provide stability, which means they often neglect the smaller stabilizing muscles crucial for balance and coordination. As a result, improvements in practical strength—that which we rely on in everyday activities—can be limited.

So, what’s the best way to fortify your quads? A study conducted in 2025 suggests that performing functional standing exercises is more effective in boosting balance, mobility, and lower-body coordination than relying solely on isolated machine exercises. Additionally, other research supports that compound lower-body movements not only enhance muscular endurance and movement quality in older adults but also promote joint health.

Many older adults turn to gym machines like the leg extension or leg press to rebuild strength, but those exercises don’t always translate to real-life movement. Machines stabilize your body for you, which means many of the smaller stabilizing muscles responsible for balance and coordination remain undertrained. That can limit improvements in functional strength, which is the kind of strength you actually use during daily life.

So how do you go about strengthening your quads? According to a 2025 study, functional standing exercises help improve balance, mobility, and lower-body coordination better than isolated machine exercises alone. Additionally, other research has found that compound lower-body movements can improve muscular endurance and movement quality in older adults while enhancing joint health.

Sit-to-Stand Squats

Sit-to-stand squats are one of the most practical lower body exercises older adults can perform. The movement directly trains the muscles involved in standing up, sitting down, and climbing stairs.

How to do it:

  1. Sit upright on a sturdy chair with your feet hip-width apart.
  2. Position your feet flat on the floor beneath your knees.
  3. Lean slightly forward from your hips.
  4. Drive through your heels to stand up.
  5. Keep your chest lifted throughout the movement.
  6. Fully extend your hips and knees at the top.
  7. Slowly lower yourself back into the chair with control.
  8. Avoid dropping down quickly or collapsing into the seat.
  9. Complete two to three sets of 10 to 15 reps. Rest for 45 to 60 seconds between sets.

Split Squats

“Split squats are excellent for strengthening each leg individually while improving knee stability and balance,” says Brady. And since the movement works one leg at a time, it can help address strength imbalances between sides.

How to do it:

  1. Stand with one foot forward and the other behind you.
  2. Keep your feet about hip-width apart for stability.
  3. Engage your core and maintain upright posture.
  4. Slowly lower your back knee toward the floor.
  5. Keep your front knee aligned over your ankle.
  6. Lower only as far as comfortable.
  7. Push through your front heel to return to standing.
  8. Perform 2 to 3 sets of 8 to 10 reps per leg, resting for 45 to 60 seconds between sets.

Step-ups

“Step-ups help restore quad strength in a highly functional way because they replicate climbing stairs,” explains Brady. This movement also improves coordination and balance.

How to do it:

  1. Stand in front of a low step or stair.
  2. Place one foot firmly on the step.
  3. Engage your core and keep your chest upright.
  4. Push through the working leg to lift your body upward.
  5. Bring your opposite foot up to meet it.
  6. Step back down slowly with control (avoid pushing excessively off the trailing leg).
  7. Aim for two to three sets of 10 reps per leg. Rest for 45 to 60 seconds between sets.

Wall Sits

 

“Wall sits are ideal for building quad endurance without placing excessive strain on the joints,” Brady says. Because the movement is isometric, the muscles remain under continuous tension during the hold.

How to do it:

  1. Stand with your back flat against a wall.
  2. Walk your feet forward slightly.
  3. Slowly slide your back down the wall.
  4. Lower until your knees are comfortably bent.
  5. Keep your knees aligned over your ankles.
  6. Engage your core and maintain steady breathing.
  7. Distribute your weight evenly through both feet.
  8. Hold for 20 to 45 seconds across three rounds. Rest for 60 to 90 seconds between rounds.

Reverse Lunges

Reverse lunges strengthen your quads and glutes while reducing stress on your knees compared to forward lunges. Plus, the backward stepping motion will challenge your balance and coordination.

How to do it:

  1. Stand tall with your feet hip-width apart.
  2. Engage your core and maintain upright posture.
  3. Step one leg backward into a lunge position.
  4. Lower until both knees are bent comfortably.
  5. Keep your front knee aligned over your ankle (avoid leaning forward too far).
  6. Push through your front heel to return to a standing position.
  7. Complete two to three sets of 8 to 10 reps per leg, resting for 45 to 60 seconds between sets.

Meet Nico Knickerbocker: The Joyful Contender for Official Mascot Status That Fans Can’t Stop Cheering For!

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Dress for the role you aspire to have.

A dedicated Knicks “superfan” with ambitions of becoming the team’s official mascot became the talk of the town on Wednesday. He hit the streets to lead the exuberant public celebrations for Game 1 of the Finals in Midtown.

This enigmatic figure, dressed as Niko Knickerbocker, made his presence known by dancing onto the set of rapper French Montana’s music video. He stirred up excitement in a bustling restaurant and fueled the energy of the crowd outside Madison Square Garden as the team clinched a victory.

“Yo Niko! Yo Niko!” chanted the fans as the costumed enthusiast paraded down 8th Avenue.

The man from Queens, who hides behind the mask, describes these reactions as “priceless.”

“I just wanted to make something for us like that. And I felt like the fans deserved it,” Knickerbocker said.

Knickerbocker — who prefers to be called a “superfan” rather than a mascot — has been bringing the fun to fans for three seasons in an informal capacity, he told The Post on the condition of maintaining his anonymity.

The idea for the character sprouted when the man behind the mask pondered how the Knicks didn’t already have their own mascot when those like the Phoenix Suns’ “Go the Gorilla” were making a name for themselves outside the arena.

“I love being around people,” he said. “I love making people smile, making people laugh, making people happy. I just wanted to spread love for our team, spread love for our fans. And that’s what I set out to do.”

Knickerbocker sketched out a caricature of a 19th-century “newsboy” wearing knickerbocker pants as an ode to the Knick’s historical team name and spent $3,000 of his own cash to make the three-piece tweed costume a reality.

His gimmicks are simple — he parties with fans, holds up question cards about the team for fans and, in moments of ecstasy, leaps in the air and clicks his shiny blue shoes together.

But he’s also a born-and-bred New Yorker — meaning he’ll help an old lady get her cat out of her tree, but he’ll also be screaming in the after-game traffic.

It also means you can catch him crowdsurfing during the mania of the watch parties, where he’s become a celebrity in his own right.

“I used to hear all the time, ‘We have a mascot now?’ Now what I hear is, There goes Niko!” said Knickerbocker.

Rappers French Montana and Remy Ma invited Knickerbocker onto the set as they were filming the music video for the viral hit “Ever since U Left Me (I went Deaf)” outside the Garden Wednesday.

Young kids, adults and even NYPD officers stopped the costumed Knickerbocker for pictures on the historic night.

He was even invited to wave the Knicks flag behind the bar of American Whiskey at 30th Street between 7th and 8th Avenue to the delight of the jam-packed crowd.

“Niko the Knickerbocker has been our main mascot here the entire time. His commitment to the Knicks, and everybody has been incredible,” said owner, Ben Frederique, 37, noting that he lets the superfan cool off in his walk-in freezer after working up a sweat.

Knickerbocker parties so hard he even has to wring sweat out his tweed costume at the end of the night, he admitted.

The man behind Knickerbocker has had formal meetings with the Knicks and pitched himself as their official mascot, which he said is his “ultimate goal,” but for now, the team isn’t making any hard choices.

Knickerbocker is free to do his own thing outside of the stadium — he isn’t allowed to wear the giant head in the Garden or official watch parties — but there is no official relationship.

MSG declined to respond to The Post’s request for comment.

Fans, however, are more than willing to accept him into the fold.

“There is no one better to represent us than him!” said Hatuey Fana, wearing a gigantic plastic gold chain around his neck, adding that he is also a Knickerbocker because he lives on Knickerbocker Avenue and Schaefer Street in Bushwick.

John Q, 32, who hosts the Knicks podcast “Sports Bark,” said Knickerbocker should be the mascot of the garden.
This guy’s amazing, and I’m proud of him!”

Man Charged with Assaulting Five Women at UCLA Campus Within an Hour, Found with Zip Ties and Duct Tape

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In a separate incident, a man has been charged following multiple assaults on five women within an hour on the UCLA campus. The suspect was reportedly carrying zip ties and duct tape at the time of his arrest.

Olumuyiwa Akindahunsi, 29, faces accusations of sexually assaulting two women and attempting to assault a third. He is also charged with physically attacking two additional women, with four of the victims being UCLA students, as outlined by the Los Angeles County District Attorney’s Office.

Although not affiliated with the university, Akindahunsi faces serious charges including one felony count of attempted kidnapping with the intent to commit rape, three counts of assault with intent to commit rape during a first-degree burglary, and two counts of assault likely to cause significant injury.

“These appalling attacks compromise the very essence of campus safety, leaving five victims traumatized and disrupting the university community,” stated Los Angeles County District Attorney Nathan Hochman. “We are actively collaborating with the UCLA Police Department to ensure that the perpetrator is brought to justice and faces full accountability for his actions.”

Campus of UCLA in Westwood, California, with buildings and trees

The campus of UCLA in Westwood, California. A man has been charged with allegedly assulting five woman in May on the UCLA campus in less than an hour. (Myung J. Chun/Los Angeles Times)

“Our swift actions should send a powerful deterrent message to anyone thinking of coming onto a college campus to harm anyone: they will be arrested, prosecuted, and punished,” he added. “Our university campuses need to be safe and protected spaces for our students, faculty, staff, and community, and we will do everything in our power to ensure that this happens.”

Akindahunsi’s alleged spree began at 11:30 p.m. on May 28 when he attacked a woman on Bruin Walk, a main campus walkway, and fled with her phone, authorities said.

Minutes later, he slipped behind two women into their dorm building and followed them to their room, prosecutors said. He allegedly sexually assaulted one of the women and assaulted the other. Both women managed to escape.

UCLA campus buildings and trees in Westwood California

UCLA campus buildings are seen in Westwood, Calif., on Sept. 6, 2025. (Myung J. Chun/Los Angeles Times)

Afterward, Akindahunsi entered a different dorm building and attempted to kidnap a woman walking down a hallway, authorities said. She broke free and fled.

Authorities said that shortly after, Akindahunsi sexually assaulted a woman in the hallway of her dorm, when a resident intervened and Akindahunsi fled the scene.

He was arrested by campus police minutes later near a parking structure after officers were flagged down by witnesses, the UCLA Police Department said.

Multiple witnesses identified Akindahunsi as the attacker, police said. He was found with zip ties, duct tape, and paracord, authorities said.

Akindahunsi is being held in the Los Angeles County Jail with no bail, according to jail records. His citizenship status was not immediately clear.

News Media has reached out to the university, as well as the Department of Homeland Security and U.S. Immigration and Customs Enforcement (ICE).

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