If you\u2019ve been skipping leg day, it\u2019s time to reevaluate your routine.<\/p>\n
Thighs are often one of the most underrated priorities at the gym. After all, aside from beach season, they\u2019re pretty covered most of the year. But that mindset is totally misleading. Strong thighs are critical to stay active, mobile, and independent\u2014they\u2019re also essential for your overall metabolic health. Your thighs help you tackle everyday functional movements<\/a> like walking<\/a>, standing, climbing steps, and more. But that\u2019s not all. Your thigh muscles\u2014which include your hamstrings and quadriceps\u2014support better posture<\/a> and joint health. So if you\u2019ve been skipping leg day, it\u2019s time to reevaluate your routine.<\/p>\n We\u2019ve taken it one step further and spoke with Denise Chakoian<\/a>, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who has 16+ years of experience under her belt training individuals of every age and level of fitness. Here are four bed exercises<\/a> that can help restore thigh strength<\/a> faster than squats after 60. It\u2019s never too late to get started!<\/p>\n \u201cFor a lot of older adults, squats are a non-starter. Bad knees, balance issues, or joint pain make them more discouraging than helpful, and that\u2019s before factoring in the fear of falling,\u201d says Chakoian. \u201cBed exercises remove the load of body weight and the balance demand, so the muscle can actually work without the nervous system being on high alert the whole time. Straight leg raises, supine leg presses against a footboard, and resisted hip flexion done lying down can target the quads and hip flexors pretty directly\u2014and you can add resistance bands to make it harder over time.\u201d<\/p>\n Consistency is more important than intensity in this phase of life, and people are much more likely to stick with something they can do before even rolling out of bed each morning!<\/p>\n \tStraight-Leg Raises<\/p>\n Start by lying flat on your back with your arms extended overhead and legs out straight.
\nActivate your core as you lift one leg off the mattress, keeping it extended and your lower back pressed into the surface.
\nHold for a moment at the top.
\nUse control to lower your leg.
\nRepeat on the other side.<\/p>\n