{"id":313712,"date":"2026-02-23T22:48:12","date_gmt":"2026-02-23T22:48:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/ie\/313712\/"},"modified":"2026-02-23T22:48:12","modified_gmt":"2026-02-23T22:48:12","slug":"lower-body-strength-can-decline-5-a-year-after-40-fight-back-with-these-5-leg-exercises","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/ie\/313712\/","title":{"rendered":"Lower-Body Strength Can Decline 5% a Year After 40 \u2013 Fight Back with These 5 Leg Exercises"},"content":{"rendered":"

Lower-body strength<\/a> doesn\u2019t disappear overnight in your 40s, but it can gradually decline if your legs aren\u2019t challenged regularly. According to coach Alain Gonzalez in his latest YouTube video<\/a>, one of the biggest threats to quality of life is a drop in force production.<\/p>\n

Gonzalez points to a long-term study<\/a> of highly active older adults in which knee extension strength declined by roughly 5% per year. The researchers concluded that running alone wasn\u2019t enough to prevent age<\/a>-related strength loss, reinforcing the need for resistance training.<\/p>\n

In response, Gonzalez outlines five movements every man over 40 should prioritise to stay capable and resilient.<\/p>\n

The Best Leg Exercises for Men Over 40Bulgarian Split Squat\"rear<\/p>\n

\u2018Outside the gym, most forceful leg actions happen one leg at a time. Walking, climbing stairs, riding a bike or hiking uphill. That\u2019s why the Bulgarian split squat<\/a> is first on this list,\u2019 says Gonzalez. \u2018At a basic level, it builds unilateral leg strength by forcing each leg to produce force independently. More importantly, it helps preserve power and coordination in ways bilateral squats often don\u2019t.\u2019<\/p>\n

During the movement, each leg works through the same range of motion under the same constraints, producing its own force. \u2018Weakness, stiffness or poor control show up immediately and become useful feedback,\u2019 he says. That\u2019s why the Bulgarian split squat acts as both a diagnostic tool and a solution. \u2018It exposes weak links and strengthens them at the same time.\u2019<\/p>\n

B-Stance Romanian Deadlift\"rdl\"<\/p>\n

After a single-leg, knee-dominant move, the next priority is a hip-dominant pattern to train the posterior chain. \u2018For this, I recommend the B-stance Romanian deadlift,\u2019 says the coach. \u2018This movement primarily targets the hamstrings and glutes, but more importantly, it trains their main role: controlling and producing hip extension.\u2019<\/p>\n

Gonzalez explains that the B-stance RDL sits in a useful middle ground between bilateral and unilateral training. \u2018One leg does most of the work, while the trail leg provides just enough assistance to allow meaningful loading without turning the exercise into a balancing act,\u2019 he says. \u2018That forces the glutes, adductors, deep hip stabilisers and trunk muscles to work together to keep the pelvis level and the hips square.\u2019<\/p>\n

90\/90 to Shin Box\"shin<\/p>\n

\u2018After training flexion and extension strength with the first two exercises, this movement addresses something just as important: how well your hips control rotation,\u2019 Gonzalez says, introducing the 90\/90 shin box<\/a>. \u2018Transitioning into and out of the shin box forces the hips to actively control that rotation while the pelvis stays stable and controlled.\u2019<\/p>\n

\u2018This trains the deep rotators, adductors and stabilisers to keep the hips centred and moving cleanly.\u2019 That\u2019s what makes the exercise especially valuable as we age. \u2018It improves neuromuscular coordination, preserves hip health and reduces wear and tear over time.\u2019<\/p>\n

Copenhagen Plank\"leg,<\/p>\n

While not an obvious lower-body move, the Copenhagen plank<\/a> earns its place. \u2018The adductors help control the femur, stabilise the pelvis and contribute to hip extension under load,\u2019 says Gonzalez. \u2018The Copenhagen plank is one of the most effective ways to train them.\u2019<\/p>\n

\u2018Unlike traditional adductor exercises, Copenhagen planks force the adductors to stabilise the pelvis, while the core, glutes and obliques keep the body in a straight line,\u2019 he explains. The result is better stability when force is being produced elsewhere.<\/p>\n

Trap Bar Deadlift\"trap<\/p>\n

Suitable for beginners and experienced lifters alike, the trap bar deadlift<\/a> blends a squat and a hinge, \u2018letting you load your entire lower body while maintaining optimal posture and balance,\u2019 says Gonzalez.<\/p>\n

\u2018This setup engages all the major lower-body movers at once: quads, glutes, hamstrings, erectors and even the calves. By training all these muscles and joints together, you preserve not just raw strength, but the ability to express it efficiently.\u2019<\/p>\n

He concludes: \u2018In short, if you only had room for one movement to keep your legs strong over the long term, this is it.\u2019
<\/p>\n

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