Machines don\u2019t address the need for \u201creal-life control.\u201d<\/p>\n
If you\u2019re training your legs at the gym, the leg press machine is likely part of your routine. This tool offers a low-impact way to strengthen major lower-body muscle groups\u2014including the hamstrings, quads, and glutes\u2014without placing undue stress on the lower back. That said, machines often \u201cisolate effort\u201d and eliminate the essential need for \u201creal-life control,\u201d explains Matt Bandelier<\/a>, personal trainer and director of business development at Eden Health Club<\/a>. So, Bandelier outlines a speedy eight-minute routine that helps restore thigh strength<\/a> quicker than using the leg press machine<\/a>.<\/p>\n \u201cThe leg press loads your quads, sure, but it doesn\u2019t challenge your balance, train your feet, or activate the stabilizers around your knees and hips. That\u2019s why so many people do leg presses and still feel weak going up stairs or stepping off a curb,\u201d Bandelier tells us.<\/p>\n A productive lower-body workout for older adults needs to include multi-directional and weight-bearing movements, along with being scalable and stability-driven.<\/p>\n \u201cWe train for how we live, standing, stepping, shifting, holding. This eight-minute sequence locks all of that in, using only your bodyweight, some tempo, and intentional reps,\u201d Bandelier adds.<\/p>\n Complete each exercise for one minute (or 10 to 15 reps on each side). Repeat for a second round to achieve a full eight-minute circuit.<\/p>\n \tBox Squats<\/p>\n \u201cThis replaces your leg press\u2014but now your core and hips help instead of your back resting on a pad,\u201d Bandelier says.<\/p>\n Begin by standing tall in front of a sturdy chair or workout bench with your feet hip-width apart on the ground.
\nActivate your core and keep your chest lifted.
\nBend at the knees and hips and lower slowly into a squat\u2014as if you\u2019re about to sit down. Make sure your weight stays in your heels.
\nLightly touch the surface of the chair with your glutes.
\nPress through your heels to rise back up.
\nTake 3 to 4 seconds to lower back to the surface for each rep.
\nComplete 10 to 15 reps for each round.<\/p>\n