Top Leg Strengthening Exercises for Seniors at Home

The CDC reports that every year, around 3 million seniors are admitted to ERs for injuries sustained from falling. According to the CDC, one way older adults can help prevent falls and related injuries is to strengthen their legs with exercise. This list includes leg strengthening exercises for seniors that are appropriate for most levels of ability. 

We need our legs to stay mobile, independent, and enjoy life to the fullest. But sometimes, despite our best efforts, our legs can start to feel weak and frail.

The good news is, there are things we can do to strengthen our legs, no matter our age.

By doing some simple exercises and making a few lifestyle changes, we can improve our leg strength and feel more stable and confident on our feet. So, let's dive in and take a look at some effective ways to give those legs a boost!

Below, we offer step-by-step instructions for performing exercise for leg strengthening, such as leg extensions, calf raises, squats, and more. In addition to these simple exercises, we also recommend going on walks to enhance your leg strength, balance, flexibility, range of motion, and overall wellness. 

These exercises should be safe for the majority of seniors. But, if you feel any intense or unexpected pain while performing any of them, stop what you are doing immediately. Either come back to it when you are sure you can do it safely, or consult with your doctor for advice before trying again. Be sure to consult your doctor before beginning any new exercise regimen.

1. Sit in a chair. Place both feet flat on the floor.
2. Lift one leg and straighten it. Hold for a few seconds, and then lower it.
3. Switch and do the same thing with the other leg.
4. Go back and forth, repeating 10-15x.

Strong calves play a crucial role in maintaining independence and mobility as we age. These lower leg muscles help us walk confidently, climb stairs, and maintain balance during daily activities.

Your calf muscles work hard every time you walk, climb stairs, or stand on your tiptoes to reach something. As we age, these muscles can weaken, leading to:

• Reduced balance and stability
• Difficulty walking longer distances
• Increased risk of falls
• Challenges with stairs
• Decreased overall mobility

Here's how to perform calf raises efficiently:

1. Stand behind a chair so you can hold onto the back of it for balance support if needed.
2. Slowly rise up on your tiptoes.
3. Slowly lower yourself back onto the floor.
4. Repeat as many times as needed.

1. Stand upright with your feet about shoulder-length apart.
2. Bend your knees and squat down toward the floor. Go as low as you can manage.
3. Stand upright again.
4. Repeat 10-15 times.

If you cannot go all the way to the floor, that is perfectly okay. You can do half-squats. It may also be helpful to have a chair in front of you if you need help with balance or getting back up.

1. Stand upright.
2. Begin marching in place. Lift your knees up high with each step. March for as many steps as you want.

If you need help with balance, you can use a chair, counter, railing, etc.

1. Sit in a chair with your feet flat on the floor.
2. Extend your arms out in front of you.
3. Rise up from the chair to a standing position. You can lower your arms as you do.
4. Sit back down in the chair again, extending your arms in the process.
5. Repeat as many times as you need.

As you get older, you may find it increasingly difficult to get up and sit down, especially in low chairs. Training this action helps you build up the strength, balance and coordination to do it more safely and effectively. 

1. Lay down flat on your back with your arms at your sides.
2. Pull your legs in toward your chest so that your knees are pointed up at the ceiling.
3. Lift your hips up off the floor.
4. Lower your hips back onto the floor.
5. Raise and lower your hips for as many reps as you want.

1. Lie down on the floor. Bend one knee toward the ceiling with your foot pulled in toward your torso, and keep the other flat and straight on the floor.
2. Raise the straight leg up at a 90 degree angle to the floor.
3. Lower the leg back to the floor. Perform 10-15 reps.
4. Switch sides and do the same thing with the other leg.

Note: You can do an alternate version of this leg strengthening exercise for seniors where you put both legs flat and straight on the floor, and then raise them simultaneously, then lower them. 

1. Lie down on your back on the floor.
2. Bend your knees so they point at the ceiling, with your feet pulled in toward your torso.
3. Place a pillow between your knees.
4. Squeeze the pillow with your legs. Hold for 5 seconds.
5. Relax for 5 seconds (with your knees still together).
6. Squeeze again for 5 seconds. 
7. Continue performing 10-15 reps.

1. Sit in a chair. Place both feet flat on the floor.
2. Keeping your heels on the floor, raise your toes up toward the ceiling. Hold them in that position for 5 seconds.
3. Lower your toes back to the floor. Wait 5 seconds.
4. Raise your toes again, doing as many reps as you wish.

Knee extensions are fundamental exercises that target the quadriceps - the powerful muscles at the front of your thighs. For seniors, strong quadriceps are essential for maintaining independence, as these muscles help you stand up from chairs, climb stairs, and walk with confidence.

1. Stand with your back against a wall.
2. Gradually lower yourself down into a position where you are “sitting” on the air against the wall. Your thighs should ideally be parallel to the floor.
3. Hold it for as long as you comfortably can.
4. Gently raise yourself back up to a standing position. 

If you accidentally overdo it and find it hard to stand back up, just slide the rest of the way down to sit for a moment, and then stand up. 

Knee extensions are fundamental exercises that target the quadriceps - the powerful muscles at the front of your thighs. For seniors, strong quadriceps are essential for maintaining independence, as these muscles help you stand up from chairs, climb stairs, and walk with confidence.

Strong knee muscles contribute to:

• Easier standing from seated positions
• Better balance while walking
• Reduced knee pain
• Improved stair climbing ability
• Enhanced overall leg stability
• Greater confidence in daily movements

1. Basic Seated Knee Extension

• Sit in a sturdy chair with back straight
• Feet flat on floor, knees bent at 90 degrees
• Slowly lift one foot until leg is straight
• Hold for 3 seconds
• Lower with control
• Repeat 8-12 times per leg

1. Modified Version (For those with knee sensitivity)

• Use a rolled towel under knees for support
• Perform smaller range of motion
• Focus on controlled movements
• Build up gradually to full extensions

Lunges are powerful exercises that mimic many daily movements, from climbing stairs to picking up items from the floor. When modified appropriately for seniors, lunges can significantly improve leg strength, balance, and overall mobility.

• Strengthens multiple leg muscles simultaneously
• Improves walking stability
• Enhances balance and coordination
• Makes stair climbing easier
• Helps with getting in and out of cars
• Increases overall functional fitness

1. Wall-Supported Stationary Lunge

• Stand facing a wall, arms extended for support
• Take a small step forward with one foot
• Lower body slightly, keeping front knee over ankle
• Push back up to starting position
• Start with 5-8 repetitions per leg

1. Chair-Supported Variation

• Stand beside a sturdy chair for support
• Step forward slightly
• Lower body with control
• Use chair for balance as needed
• Return to starting position

As we get older, we can experience a progressive form of muscle atrophy called “sarcopenia.” Cleveland Clinic explains that it often occurs as a result of the aging process, but certain health conditions can increase your risk of sarcopenia, like rheumatoid arthritis, kidney disease, and diabetes. 

In addition, if you don’t eat a healthy diet or you are sedentary, you may be more likely to develop age-related muscle weakness.

You may perform most leg strengthening exercises for older adults indoors, either with or without shoes. Many people find that wearing shoes can improve their balance and foot grip. If you wear shoes indoors or decide to perform some of the exercises outdoors, or if you want to go for a walk or a run, you will need quality footwear.

Consider Cadense Original Adaptive Shoes for men and women. Here are some of the features of these shoes that make them ideal for older adults:

• Wide base for stability.
• High traction soles for firm grip.
• Patented variable friction technology 
• Lightweight, breathable materials for comfort.
• Cushioning for support.
• Attractive design. 

The patented variable friction technology is an innovative feature that is ideal for seniors who may not be able to fully lift their feet due to issues affecting their gait. It makes it possible for the shoes to glide over uneven surfaces smoothly and safely.