If there’s one equipment staple in just about every home gym, it’s the treadmill. After all, it’s an easy way for individuals of all fitness levels to walk, jog, or train at whatever speed or incline they desire—regardless of the weather or time of day. But performing the same-old routine on the treadmill can become mundane, and it isn’t the only convenient way to get a solid workout when it comes to strengthening your thighs. Below are five home exercises that can help restore thigh strength after 65.
“Home exercises can be a safe and effective option because they allow older adults to build strength using controlled movements and a comfortable pace,” explains Denise Chakoian, Rhode Island Certified Fitness Trainer and Owner of Core Cycle and Fitness LaGree, who has 16+ years of experience training individuals of all ages and fitness levels. “Many exercises can also be done next to a sturdy chair or counter for extra support if balance is a concern. Treadmill walking is great for cardiovascular health and endurance, but it does not challenge the thigh muscles in the same way that resistance exercises can. To rebuild muscle, the thighs need to work against some form of resistance, whether that comes from body weight, resistance bands, or light weights.”
A simple at-home workout can help you build stronger thigh muscles in a more direct manner while still being customizable to your current fitness level.
Chair Squats
- Begin by standing tall in front of a sturdy chair with your feet hip-width apart on the ground, toes pointing forward.
- Activate your core and keep your chest lifted.
- Reach your arms forward.
- Bend at the knees and hips and slowly lower into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
- Hover just about the chair’s seat for a moment, approximately 5 seconds.
- Press through your heels to rise back up.
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Sit-to-Stands
- Begin seated at the front of a sturdy chair with your feet hip-distance apart.
- Cross your arms over your chest so that your hands are resting on your shoulders.
- Lean slightly forward, press through your feet, and stand up tall.
- Use control to slowly sit back down.
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Step-Ups
- Begin by standing tall, facing a 6- to 8-inch step.
- Place your left foot firmly onto the surface, keeping your core engaged and chest tall.
- Press through your left heel to lift your body until your left leg is straight and you’re standing on the surface.
- Use control to lower back to the start position.
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Wall Sits
- Stand tall with your back pressed against a wall.
- Slide down until your knees are bent at a 90-degree angle as if you’re sitting in a chair.
- Hold the position for the prescribed amount of time.
RELATED: 4 Bed Exercises That Restore Thigh Strength Faster Than Squats After 65
Standing Leg Extensions
- Begin standing tall, holding onto a sturdy chair or counter for support.
- Lift one foot slightly off the ground and bend your knee.
- Gradually straighten your leg out in front of you.
- Bend your knee to return to the start position.
- Repeat on the other side.
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