5 bench exercises that build thigh strength after 55 years

Sculpt a strong, toned lower body from the comfort of home with these non-stop bench exercises.

Bench exercises are a popular choice for many because they are low-impact, extremely affordable, can be done at home, and are very safe. They are especially for people dealing with mobility issues, chronic pain, injuries or balance issues. These exercises can help improve strength, cardiovascular health, posture, and flexibility while burning calories. Even though you work from your seat, bench exercises can be extremely effective in helping you achieve your goals.

There are many moves that can be made thigh strengtheningbut we Elizabeth “Liz” HilliardCertified Pilates Instructor and Owner The Hilliard Studio Methodthat helps women of all ages build strong, healthy bodies, and she shares her best tips for prioritizing. In the end, strong lower body it means living independently and solving everyday tasks with ease. Below are five stellar bench moves that can help you build thigh strength faster than a 55-year-old machine.

Why do bench exercises beat classic cars when you’re old?

“Machines separate. Your body joins. Exercise machines artificially correct your spine, pelvis, or range of motion—creating strength in a fixed pattern that doesn’t always transfer to actual movement. You get stronger in the machine, but not necessarily stronger in life,” explains Hilliard. “Bench exercises require something different… There’s nothing holding you in position, so the little muscles that protect your joints have to do their job. You can work each leg independently, which most machines don’t allow you to do at all. (Plus,) you’re moving through the arcs your body actually uses, not a predetermined mechanical path.

Standing at a controlled pace

“The taper phase is where the muscles are built. It’s also the phase that most machines go through completely,” says Hilliard.

1. Begin standing in front of a sturdy chair.
2. Slowly lower your hips toward the bench for a full 5 count.
3. Keep it short.
4. Then, push into your heels to stand back up.

Seated Leg Extensions with Resistance Bands

“This takes the quads through a full range of motion without compressive load on the joint. The band has an advantage over the machine: resistance increases as the band stretches, meaning the hardest point of full extension is where your quads are strongest and bear the most load.”

1. Begin by wrapping a resistance band around the ball of one foot.
2. Extend that leg straight out to the side and hold at the top for 2 seconds.
3. Repeat on the other side.

Chairman of Bulgaria Split Squats

“It’s a serious strength builder because it loads each leg independently, exposing and correcting strength asymmetries that can cause falls and knee deterioration after age 55,” Hilliard said.

1. Stand a few feet away from a sturdy chair and stand tall.
2. Place your back foot on the ground.
3. Bend your front knee until your front thigh is parallel to the floor.
4. Press to return to your front leg.
5. Repeat on the other side.

Seated Isometric Press

“This exercise activates the adductors and the muscles and joints around the knees,” Hilliard tells us. “They are not trained at all and are responsible for the stability of the knees.”

1. Begin by sitting on a high chair with your feet flat on the floor.
2. Place a rolled up towel or Pilates ball between your knees.
3. Press your knees against an object and hold for 10 to 30 seconds.
4. Release.

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Continuous seat pulses are supported

“After hormonal changes reduce the anabolic response, time under tension becomes a key component of muscle growth, making workouts like this very valuable,” says Hilliard.

1. Start by standing behind a sturdy chair and leaning lightly with your hands behind your back.
2. Keep your feet hip-width apart.
3. Press into the balls of your feet to lift your heels off the ground.
4. Then, bend your knees so that your thighs are parallel to the floor.
5. From there, pulse downward in small 2-3 inch strokes without locking.

Alexa Mellardo