Standing exercises that restore thigh strength after 60

These exercises are effective and work well for any exercise level.

When it comes to strengthening the thighs, squats are very effective. They activate your glutes, hamstrings (your back thighs), and quads (your front thighs). In addition, this body weight exercise increases metabolism and joint flexibility. But if you’re not a fan of squats, we’ve got four standing exercises you can do instead. In fact, these movements will be restore thigh strength even faster than to attack after 60 – and they are effective and easy exercises for every exercise level.

“After age 60, muscle loss accelerates due to sarcopenia, an age-related decline in muscle mass and strength. Adults can lose 3-8% of muscle per decade, and this rate often increases in the 60s and beyond,” he explains. Karen Ann Canham, CEO and the founder Karen Ann HealthBoard-certified health coach and nervous system specialist with nearly two decades of experience in wellness and corporate leadership. “Hormonal changes, decreased activity levels and changes in neuromuscular signaling contribute. The body also loses fast-twitch muscle fibers, which are responsible for strength and quick reactions.”

Since your thighs contain some of the largest and most important muscles in the entire body, weakness in this area can affect movement.

“Decreased hip strength can make everyday activities, such as climbing stairs, standing up from a chair, walking long distances, or reaching for balance when you’re off balance, much more difficult,” Canham said. “Maintaining strong thigh muscles is strongly associated with fall prevention, walking speed, and long-term independence.”

Below, Canham shares four standing exercises that can help you regain thigh strength faster than in your 60s.

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Stair steps

1. Start by standing tall, facing the low step. Hold an optional light dumbbell in each hand.
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.
6. Do 2 to 3 sets of 8 to 10 repetitions on each leg.

Reverse lunges

1. Stand tall with your feet hip-distance apart and arms at your sides, holding a dumbbell in each hand.
2. Step your left foot back a few feet and make sure it lands on the ball of your foot.
3. Lower into a lunge position until your front thigh is parallel to the ground and your back knee just touches the floor.
4. Press into your front heel to stand back up.
5. Do 2 to 3 sets of 8 to 10 repetitions on each leg.

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Group walk

1. Start by placing a resistance band around your ankles or thighs.
2. Bend your knees slightly and step to the side, controlling your movement.
3. Do 2 to 3 sets of 10 to 12 steps in each direction.

Support Split Squats

1. Start standing tall with a sturdy chair or wall for support.
2. Step your left foot forward about 2 to 3 feet to maintain a neutral stance.
3. Bend both knees and lower them to the ground.
4. Press into your front heel to come back up.
5. Do 2 to 3 sets of 8 to 10 repetitions on each leg.

Alexa Mellardo