Leg strengthening exercises, such as leg raises, toe taps, squats, and calf raises, may be recommended for older adults or anyone with muscle weakness, difficulty walking, or trouble with balance.
These exercises work the muscles in the front, sides, and back of the legs, while also activating the abdominal muscles. However, they should ideally be done with guidance from a fitness professional to ensure proper form and reduce the risk of injury.
Leg strengthening exercises should be done 2 to 3 times per week on alternating days. It is also important to do aerobic activities, such as walking, swimming, or dancing, as well as exercises that strengthen the upper body.
Main exercises
Based on the CDC’s physical activity guidance for older adults, a weekly routine should include aerobic activity, muscle-strengthening exercises, and activities that help improve balance.
Some leg strengthening exercises that can be done at home include:
1. Leg raises
Leg raises strengthen the muscles at the front of the leg and are a useful exercise for improving overall leg strength.
How to do: Lie on your back with your arms by your sides. Keeping your legs straight, slowly raise one leg until it is at about a 45-degree angle to the floor, then lower it back down with control. Aim for 3 sets of 10 repetitions on each leg.
Keep your abs engaged and your back flat against the floor throughout the exercise to avoid straining your lower back.
2. Clamshell
The clamshell is a good leg strengthening exercise because it works the outer thighs, lower back, and glutes.
How to do: Lie on your side with your knees bent and your heels in line with your hips and back.
Then, tighten your glutes and lift your top knee, keeping your feet together. Return to the starting position while keeping your hips stable.
You can do this exercise 10 times, rest for a few seconds, and then do 2 more sets, as recommended by a fitness professional.
3. Toe taps
Toe taps are a great exercise for strengthening the legs and engaging the abdominal muscles. It is important to keep the legs and core engaged throughout the exercise.
How to do: Lie on your back with your arms at your sides. Bend both knees and raise your legs until they form a 90-degree angle with the floor.
Slowly lower one foot until the toes touch the floor, then return to the starting position. Repeat with the other foot, alternating legs. It is recommended to do 10 repetitions with each leg, for 3 to 4 sets.
4. Standing kickback
The standing kickback works the muscles in the front and back of the leg, as well as the abdomen and lower back. This makes it a good exercise for strengthening the legs.
How to do: Stand and hold on to the back of a chair, or place your hands on a wall for support. Then, slowly lift one leg backward, keeping it straight and off the floor. Slowly lower the leg back to the starting position and repeat.
It is recommended to do 10 repetitions on each leg, for 3 to 4 sets. Keep good posture and keep the glutes and abdomen contracted throughout the exercise.
5. Ball squeezes
Ball squeezes are a good leg strengthening exercise because they help work the inner thighs.
How to do: Lie on your back with your knees bent and your back flat on the floor. Place a small, soft exercise ball between your knees.
Squeeze the ball by pressing your knees together, then release. Repeat this movement about 10 times. You can do 4 sets of this exercise.
6. Side-lying leg raises
The side-lying leg raise is a great exercise for strengthening the legs because it helps work the outer hip and glutes.
How to do: Lie on your side, supporting your upper body with one forearm and one hand on the floor. Keeping your legs straight or slightly bent, slowly raise your top leg until it forms about a 45-degree angle with your bottom leg. Then return to the starting position.
Keep your glutes and core engaged throughout the exercise. Repeat the movement 10 times on each leg.
7. Squats
The squat is a great leg strengthening exercise because it works the thighs and glutes. It also helps engage the lower back and core muscles.
How to do: Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if sitting back into a chair. If possible, do the movement in front of a mirror to check that your knees do not extend past your toes. To help with balance, keep your arms straight in front of your body.
Read more about the benefits of squats and how to incorporate them into your workout routine.
8. Calf raises
The calf raise, also called a heel raise, is a good leg strengthening exercise because it works the calf muscles. It can also help improve stability and balance.
How to do: Stand up straight with your feet hip-width apart. Raise your heels off the floor, shifting your weight onto the balls of your feet and tightening your calf muscles. Hold this position for 2 to 3 seconds, then slowly lower your heels.
You can do 3 to 4 sets of 12 to 15 repetitions. For more stability, hold on to a wall or chair. Check out calf exercises for beginners and more advanced options.
9. Isometric squats
The isometric squat is a leg strengthening exercise that helps build muscle stability and improve balance and posture.
How to do: Stand with your feet shoulder-width apart. Keep your back straight and your core engaged. Slowly lower your body by bending your knees, leaning your torso slightly forward, and pushing your hips back as if sitting in a chair.
Keep your knees bent at about a 90-degree angle and your arms straight in front of your body. Hold this position for 10 to 15 seconds, then return to the starting position. If needed, you can do this exercise with your back against a wall for support.
You can do 3 to 4 sets, resting for 20 to 60 seconds between sets.