Leg strength is something you need to perform many daily tasks, yet it’s often taken for granted.

Leg strength is something you need to perform many daily tasks that are often taken for granted. Strong, powerful legs are necessary for the simple things like climbing stairs, getting in and out of a car, and even catching yourself and regaining your balance if you trip. If you enjoy hobbies like golf, pickleball, or hiking, you need to protect your leg strength as you age so you can continue leading an active lifestyle.

There are many ways to build leg strength. Many gym-goers turn to exercises like squats, leg presses, and Romanian deadlifts. Lunges are also great to boost lower-body strength, core stability, and balance. But we spoke with Dr. Marcin Jez, Physical Therapist and DPT at Anchor Wellness, who shares five standing exercises that can help restore leg power if lunges aren’t the best choice for you after 65.

“The biggest advantage [of these exercises] is accessibility and functional relevance. Traditional lunges require more balance, coordination, and confidence, whereas standing exercises can be modified by changing the range of motion, speed or amount of hand support,” explains Dr. Jez. “They also more closely resemble everyday tasks such as standing from a chair, climbing stairs and maintaining balance while walking. For someone who is deconditioned or fearful of falling, being able to safely start with support can make the difference between exercising consistently and avoiding exercise altogether.”

Sit-to-Stands

“Repeatedly standing up from a chair builds the quads, glutes, hips, and core, the muscles most important for getting up, climbing stairs, and maintaining independence,” Dr. Jez tells us.

Begin seated near the front of a sturdy chair with your feet hip-distance apart.
Cross your arms over your chest so that your hands are resting on your shoulders.
Lean slightly forward, press through your feet, and stand up tall.
Use control to slowly sit back down.

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Step-Ups

“Stepping onto a low step trains single-leg strength while challenging balance and coordination, closely replicating everyday activities like climbing stairs,” Dr. Jez says.

Begin by standing tall, facing a low step.
Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
Use control to lower back to the start position.
Repeat on the other side, doing the exercise for 1 minute on each.

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Calf Raises

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“Rising onto the toes strengthens the calves and ankles, which help with walking, balance, and pushing off during each step,” Dr. Jez notes.

Begin by standing tall with your feet hip-width apart.
Hold onto the wall for support.
Engage your core.
Rise onto your toes slowly, lifting for 1 second.
Lower back down for 3+ seconds.

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Chair-Supported Split Squats

 

“Holding a counter or sturdy surface provides balance while strengthening each leg individually, helping address side-to-side weakness and improving lower-body control,” Dr. Jez explains.

Start by standing tall with one hand placed on the back of a sturdy chair or a counter for support.
Step your left foot forward about 2 to 3 feet to assume a staggered stance.
Bend both knees, lowering the bottom toward the ground.
Press through your front heel to rise back up.
Repeat on the other side.

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Single-Leg Balance

“This challenges the feet, ankles, and hip stabilizers while improving balance and confidence during walking and everyday activities. Strength and balance training are strongly supported for improving physical function and reducing fall risk in older adults,” Dr. Jez explains.

Stand tall on a flat surface near a counter for support.
Place your feet hip-width apart and arms at your sides.
Activate your core while keeping your shoulders relaxed.
Shift your body weight onto your left foot.
Lift your right foot off the floor.
Balance on your grounded foot for 10 to 30 seconds at a time.
Use control to lower.
Repeat on the other side.

Alexa Mellardo

Alexa is a freelance writer, editor, and content strategist based in Greenwich, CT. She has 11+ years of experience covering wellness, fitness, food, travel, lifestyle, and home. Read more about Alexa