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Top Leg Strengthening Exercises for Seniors at Home

Posted by:

Johannes Sauer

Reviewed by:

Dr. Jennie Stanford

Published at: August 29, 2024

Table of Contents
  1. How to Strengthen Weak Legs in the Elderly

  2. 10 Leg Exercises For Seniors

    1. Leg Extensions

    2. Calf Raises

    3. Squats or Half Squats

    4. Marching in Place

    5. Sit to Stand

    6. Hip Extensions

    7. Leg Raises

    8. Pillow Squeeze

    9. Toe-Ups

    10. Wall Sits (Advanced)

  3. Causes of Weakened Muscles in the Elderly

  4. How the Right Shoes Can Help

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. 

How to Strengthen Weak Legs in the Elderly

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!

10 Leg Exercises For Seniors

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.

Leg Extensions

  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.

Calf Raises

  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. 

Squats or Half Squats

  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.

Feb 22, 2024

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.

Marching in Place

  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.

Sit to Stand

  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. 

Hip Extensions

  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.

Feb 22, 2024

Leg Raises

  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. 


Pillow Squeeze

  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.

Toe-Ups

  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.

Wall Sits (Advanced)

  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. 

Causes of Weakened Muscles in the Elderly

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.

How the Right Shoes Can Help

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.

Feb 22, 2024

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. 

Feb 22, 2024

Wearing shoes like these can minimize fatigue and help you walk naturally, maintaining stable alignment and firm footing. As a result, you are less likely to slip and fall. View the entire collection of Cadense shoes for seniors.

CHECK OUT THE LATEST IN ADAPTIVE FOOTWEAR...


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FAQ

How do I get my strength back in my elderly legs?

Studies have shown that home-based exercises for strengthening the legs can be well-tolerated and effective among seniors. Try performing some of the exercises in this guide. If you have safety concerns, be sure to consult with your doctor or physical therapist before beginning exercises.

Do leg peddlers work?

Some seniors may find leg peddlers useful for getting more exercise with a sedentary lifestyle. Keep in mind, however, that what you can do with a leg peddler is limited. Also, leg peddlers can worsen certain ankle and knee problems. Talk to your doctor prior to using a leg peddler if you have concerns about either.

Can elderly regain leg strength?

Yes, seniors can regain strength in their legs by performing suitable exercises. Remember to be consistent with your exercises, but also to allow yourself rest days so your muscles have a chance to recover and repair.

Can special shoes improve leg strength?

Yes, wearing special shoes may help you improve leg strength indirectly by making it easier, safer, and more comfortable to increase your exercise. Our top recommendation is to wear Cadense Original Adaptive Shoes.

Posted by: Johannes Sauer

Johannes is the CEO and Co-Founder of Cadense and passionate about helping people with walking difficulties. Johannes is the CEO and Co-Founder of Cadense and passionate about helping people with walking difficulties. He was immediately drawn to the mission of the company because his cousin lost his lower leg in a tragic motorcycle accident a few years ago and is experiencing walking difficulties ever since. Johannes brings over a decade of experience in working for consumer product companies to Cadense. He holds an MBA from the University of Graz in Austria. Johannes lives with his family in Santa Barbara, CA.

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Reviewed by: Dr. Jennie Stanford

Dr. Jennie Stanford, MD, FAAFP, DipABOM, is a highly accomplished physician who has made significant contributions to the fields of obesity medicine and metabolic health. Her expertise and dedication to patient care have earned her a reputation as a leading authority in these areas. Dr. Jennie Stanford, MD, FAAFP, DipABOM, is a highly accomplished physician who has made significant contributions to the fields of obesity medicine and metabolic health. Her expertise and dedication to patient care have earned her a reputation as a leading authority in these areas. After obtaining her Doctor of Medicine degree from the prestigious University of Mississippi Medical Center, Dr. Stanford went on to achieve board certification from both the American Board of Obesity Medicine and the American Board of Family Medicine. In addition to her clinical practice, Dr. Stanford is a prolific medical writer and educator. She leverages her expertise to create informative and engaging content that educates both healthcare professionals and the general public about the latest advances in obesity medicine and metabolic health. Her written works, which include articles, blog posts, and educational materials, have been widely published and have helped to raise awareness about the importance of preventing and treating obesity and related metabolic disorders. As a recognized leader in her field, Dr. Jennie Stanford continues to advance the understanding and treatment of obesity and metabolic disorders. Her tireless efforts to educate, mentor, and provide exceptional patient care serve as an inspiration to her colleagues and a testament to her commitment to improving the lives of those affected by these conditions.

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