Standing exercises to strengthen the thigh after 60: 5 options

Hip strength is important for stability, balance and mobility as you age.

Did you know that your thighs contain the largest muscles in your body? Thigh strength something you might not think is important, but it gives you a solid foundation stabilitybalance and mobility. Strong thighs not only help you avoid falls and injuries as you age, but they also help speed up your metabolism and regulate your blood sugar.

So let’s start building stronger thighs! We talked to experts who share five standing exercises that can build thigh strength faster than leg presses after 60.

“The leg press can build muscle, but it has limitations when it comes to functional strength,” he says Ngo OkaforCelebrity Trainer, Founder + CEO of Iconoclast Fitness. “The biggest problem is that the machine stabilizes your body for you. In real life, no one stabilizes you when you walk, climb stairs, get off the floor, or avoid falling. Standing exercises force your body to work as an integrated system—your legs, feet, core, balance, coordination, and posture all working together.”

The difference between aging gracefully and aging in a more intractable way depends on whether someone maintains enough mobility in the right range of motion to be able to perform tasks and hobbies that keep them independent, he says. Terry TateossianFounder, Certified Lifestyle Medicine Coach, Trainer and Nutritionist for women 40+ at THOR – Rose House who has completed various advanced training to support her work in women’s health and midlife weight loss.

“The exercises that hold up the best are the ones that train the body to do what it’s already supposed to do—only stronger, more durable, and more confident than the day before,” he says. “Strong thighs are built through real movement. That means standing, stabilizing, and moving the body as real life requires.”

Squats with body weight

“Squats help strengthen the quads, hamstrings, and core while improving the ability to sit and stand,” says Okafor.

1. Stand tall on the floor with feet shoulder-width apart.
2. Stretch your arms out in front of you or put your arms at your sides.
3. Bend at the knees and hips as you squat.
4. Lower yourself until your thighs are parallel to the floor.
5. Press into your heels to stand back up.

Steps

“Steps mimic climbing stairs and improve single-leg strength and balance,” notes Okafor.

1. Start by standing tall, facing the step.
2. Plant your left foot firmly on the ground, keeping your core engaged and your chest up.
3. Push through your left heel to lift your body until your left leg is straight and you are standing on the ground.
4. Use control to lower back to starting position.
5. Repeat on the other side.

Stationary anchors

6254a4d1642c605c54bf1cab17d50f1e

“Isolated squats are tremendous for building stability, mobility, and strength in each leg individually, which becomes more important as we age,” says Okafor.

1. Stand tall with your feet parallel, hip distance apart.
2. Put your hands on your feet.
3. Step forward with one foot.
4. As you bend your knees, engage your core to form a 90-degree bend in both legs.
5. Keep your upper body straight.
6. Push through your front heel and the ball of your back foot to bounce back.

Farmer work

Okafor points out that “the farmer’s lift strengthens the legs, while at the same time challenging, grip strength and core stability – all things that protect us from falls and injuries.”

1. Hold a dumbbell in each hand at your sides.
2. Start walking forward, keeping your body still and maintaining a tall posture.

Romanian Dumbbell Deadlifts

“As we naturally lose muscle throughout our frame, some of the most affected areas are the thighs. Romanian deadlifts help create balanced strength between the quads, hamstrings, and hamstrings,” Tateossian said.

1. Stand tall with feet hip-width apart, holding a dumbbell in each hand. (If you’re not comfortable with dumbbells, just use your body weight.)
2. Bend your knees slightly and hold the weights in front of your thighs.
3. Press your hips back as you lower the dumbbells to your feet. When you do this, keep your back straight.
4. Squeeze your glutes and return to the starting position.

Alexa Mellardo