{"id":623109,"date":"2026-10-07T08:38:17","date_gmt":"2026-10-07T08:38:17","guid":{"rendered":"https:\/\/www.newsbeep.com\/nz\/623109\/"},"modified":"2026-10-07T08:38:17","modified_gmt":"2026-10-07T08:38:17","slug":"im-stronger-than-ever-at-70-here-are-6-exercises-to-build-strong-legs-according-to-a-fitness-coach","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/nz\/623109\/","title":{"rendered":"‘I\u2019m stronger than ever at 70’ \u2014 here are 6 exercises to build strong legs, according to a fitness coach"},"content":{"rendered":"

If you think turning 70 means slowing down, you need to follow Carrie Sisson<\/a> on Instagram<\/a>. Sisson, a 70-year-old fitness coach, started taking strength training seriously in her 30s, and at 70, she is stronger than ever.<\/p>\n

Below, we dive into Sisson\u2019s go-to exercises for building strength in your lower body \u2014 something that is essential for daily functional fitness, as well as improving your overall balance and stability. None of the exercises involve lifting a barbell onto your back, so they are great for anyone who suffers from back pain.<\/p>\n

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As a reminder, what works for Sisson might not be right for you and your body. If you\u2019re a complete beginner, or you\u2019re returning to strength training following an injury or surgery, it\u2019s always best to seek personalized advice from a qualified professional.<\/p>\n

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6 exercises to build strong legs, according to a 70-year-old fitness coach <\/p>\n

\u201cBack squats are only one of many ways to build strong legs!\u201d says Sisson in her Instagram caption. \u201cWhether your back is bothering you, you\u2019re working around an injury, or they just don\u2019t feel good for your body, there are plenty of other options.<\/p>\n

\u201cThese are 6 of my favorite exercises to keep training your quads, glutes, and hamstrings without putting a bar on your back! You don\u2019t have to force an exercise that doesn\u2019t feel right just because it\u2019s popular. There are so many ways to train your legs and still make great progress.\u201d<\/p>\n

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For all these exercises, you\u2019ll need a weight of some sort. You can check out the best adjustable dumbbells<\/a> for working out at home here.<\/p>\n

1. Bar Romanian Deadlift <\/p>\n

This exercise is great at targeting the muscles on the back of your body. Holding the bar or two dumbbells, hinge forward at your hips, keeping your back straight, and lower the weights down the front of your shins. Pause at the top, before pushing through your feet and rising back to your starting position.<\/p>\n

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This exercise \u201cteaches your hamstrings to lengthen under load\u201d, explains Sisson.<\/p>\n

2. Split squats <\/p>\n

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For this exercise, hold a dumbbell in each hand and stand a few feet away from a bench. Place your back foot on the bench, and slowly perform a lunge, dropping your back knee down towards the floor, and lowering until you have a 90-degree bend in your front leg. Push through your front foot to rise back to your starting position.<\/p>\n

During this exercise you\u2019re doing \u201csingle leg work that builds quad strength, hip stability, and balance while exposing imbalances between sides\u201d, Sisson adds.<\/p>\n

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3. Hip thrusts <\/p>\n

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For this exercise, you\u2019ll need a block or box to lie on. If you don\u2019t have this, you can do hip thrusts lying on your back on the floor. Place a bar or two dumbbells against your hips and squeeze your glutes to raise your hips to the ceiling. Pause at the top of the movement, before slowly lowering yourself back to your starting position. Remember to keep your feet flat on the floor, hip-width apart, and to keep your knees at a 90-degree angle as you lift.<\/p>\n

\u201cThe load goes through your hips, not your spine, so you can go heavy and actually feel your glutes doing the work,\u201d says Sisson.<\/p>\n

4. Leg press <\/p>\n

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You\u2019ll need to have access to a gym to do this exercise. If you\u2019re working out at home, a good replacement would be a goblet squat, holding a heavy dumbbell with two hands in front of your torso instead of on your back.<\/p>\n

If you are in the gym, place both feet hip-width apart on the leg press and push the plate away, extending your legs but not locking out your knees, before reversing the movement. The right weight should feel heavy, but not impossible by the final few reps.<\/p>\n

Sisson adds to her Instagram caption why this is one of her go-to exercises, saying, \u201cfull lower body loading, zero spinal compression, and one of the safest ways to push heavy leg volume.\u201d<\/p>\n

5. Step ups <\/p>\n

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For this exercise, you\u2019ll need a bench or box of some kind that can safely support your weight. Holding a dumbbell in each hand, place one foot on the box in front of you. Push through the heel of the foot on the step, and lift your body until your hip and knee are fully straight. Place the other foot on the step, then reverse the movement, stepping down. Complete all your reps on one side before switching to the other.<\/p>\n

Sisson says this is a \u201cfunctional, unilateral movement that targets your quads and glutes in a way bilateral exercises simply can\u2019t.\u201d<\/p>\n

6. Cable kickbacks <\/p>\n

If you\u2019re not in the gym, you can do this exercise using one of the best resistance bands, fixed around something sturdy. Remember to do this exercise with good form you\u2019ll want to hinge your torso forwards slightly, engaging your core, and drive the heel of your working leg back behind you, squeezing your glute at the top of the movement.<\/p>\n

This is an \u201cisolation finisher that zeroes in on the glute-hamstring tie-in and builds shape from the bottom up!\u201d says Sisson.<\/p>\n

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