Hamstrings may be one of the most underappreciated muscles in your lower body. They run along the back of your thighs and are required every time you stand, climb, bend, or steady yourself, yet they get almost no attention until something starts to feel weak or tight. And here’s the catch for anyone relying on a daily walk to keep their legs strong: daily walking relies on the muscles at the front of your legs and asks little of your hamstrings, which means you can log mile after mile and still leave the backs of your thighs undertrained.
So how can you go about strengthening your hamstrings after 65? The answer is resistance training. Research examining older adults found that resistance training improved walking capacity, lower-body strength, and gait speed, all of which are essential for staying independent as you age. However, the key to restoring strength after 65 is to train the specific movements you want to improve. Studies show that in adults averaging 71 years of age, strength gains are highly task-specific, meaning the way to get better at hinging, lunging, and standing up is to practice those exact patterns through controlled exercise.
But with so much information out there, knowing where to start can feel overwhelming. That’s why we spoke with James Bickerstaff, CPT, a personal trainer at OriGym, who shares his five best standing exercises designed specifically to restore hamstring strength faster than walking after 65. Keep reading for the exercises and step-by-step instructions. And when you’re finished, don’t miss these 5 Exercises That Undo 10 Years of Inactivity Faster Than Yoga After 65.
Standing Hamstring Curls
“Standing hamstring curls target the muscles at the back of your thighs and play an important part in controlling both phases of the movement rather than simply swinging the heel up and down,” explains Bickerstaff.
How to do it:
- Stand tall behind a sturdy chair or countertop and hold it lightly for support.
- Keep your thighs roughly parallel and your core tight.
- Bend one knee and bring your heel toward your glutes as far as is comfortable.
- Pause for one to two seconds at the top of the movement.
- Slowly lower your foot back to the floor with control.
- Complete two to three sets of 10 to 15 reps per leg.
- Rest for 45 to 60 seconds between sets.
Reverse Lunges
“They train several of the muscles responsible for keeping us strong and stable when walking, climbing stairs and getting up from lower positions,” says Bickerstaff. Plus, stepping backward rather than forward is easier on your knees while still building single-leg strength.
How to do it:
- Stand tall with your feet hip-width apart 9rest one hand on a sturdy surface for support if needed).
- Step one foot back behind you.
- Bend both knees to lower into a comfortable lunge, keeping your front knee over your ankle.
- Keep your chest upright throughout the movement.
- Push through your front foot to return to a standing position, then repeat on the opposite side.
- Aim for two to three sets of 8 to 10 reps per leg.
- Rest for 45 to 60 seconds between sets.
RELATED: 5 Daily Exercises That Shrink Belly Pooch Faster Than Gym Classes After 65
Standing Good Mornings
Good mornings are one of the simplest ways to learn the hip hinge, which is the foundation for most bending movements. “Standing good mornings can be performed using just your body weight or with equipment like kettlebells, making them an accessible exercise to practice regularly at home,” says Bickerstaff.
How to do it:
- Stand with your feet hip to shoulder-width apart and place your hands across your chest or behind your head.
- Keep a slight bend in your knees and engage your core.
- Push your hips backward and allow your torso to hinge forward while keeping a neutral spine.
- Lower until you feel a gentle stretch in the backs of your thighs.
- Squeeze your glutes and hamstrings to return to standing position.
- Perform two to three sets of 10 to 12 reps.
- Rest for 45 to 60 seconds between sets.
Bodyweight Deadlifts
“This movement replicates something we regularly do in everyday life, [which is] bending down and standing back up,” explains Bickerstaff. “Learning to hinge at your hips and use your legs effectively can make these movements feel stronger and more controlled.”
How to do it:
- Stand with your feet shoulder-width apart and your toes pointing forward.
- Brace your core, push your hips backward, and bend your knees as you lower your hands toward the floor.
- Keep your chest lifted and your spine neutral throughout the movement (avoid rounding your back).
- Lower only as far as you can while maintaining good form.
- Push through your feet and drive your hips forward to return to standing position.
- Complete two to three sets of 10 to 12 reps.
- Rest for 45 to 60 seconds between sets.
RELATED: 5 Daily Exercises Men Over 65 Need to Keep Their Heart Strong
Supported Single-Leg Romanian Deadlift
“A supported single-leg hinge increases the demand on each hamstring individually while also challenging hip stability,” says Bickerstaff. “It can be particularly useful for identifying and gradually improving differences in strength between the two sides.”
How to do it:
- Stand beside a sturdy surface and rest one hand on it for support.
- Shift your weight onto one leg and soften that knee.
- Hinge forward from your hips as your opposite leg extends slightly behind you.
- Keep your hips relatively level rather than letting one side open up.
- Lower until you feel a stretch in the back of your standing leg, then squeeze your glutes and hamstrings to return to standing position.
- Perform two to three sets of 6 to 10 reps per side.
- Rest for 45 to 60 seconds between sets.
The post 5 Standing Exercises That Restore Hamstring Strength Faster Than Walking After 65 appeared first on Eat This Not That.
