Bench exercises for thighs after 60: 5 movements

All you need to get started is a sturdy chair.

If you’re looking for a great workout that’s effective without putting too much stress on your joints, consider adding bench exercises to your routine. This method is for the stars increase strength while improving balance and mobility. If building sculpted thigh muscles is on your fitness to-do list, grab a sturdy chair and let’s get started.

Having strong thighs important – especially as you age. A strong and stable lower body helps you stay mobile, active, and able to live without assistance. We with Jacob Siwickifounder and head coach Civic FitnessNCSF and AFAA certified, former Equinox group fitness instructor in the top 1% of the world (2019), Dartmouth economics graduate and former Dartmouth football player, fitness expert on FOX 5 DC, ranked #1 personal trainer in DC in 2021, sharing five star bench exercises that only help muscles recover after60.

“Language distributes the effort throughout the muscles and the balance system at the same time. For a 65-year-old from a state of neglect, this usually means (they skip it) or perform so timidly that the muscle never receives enough load to grow,” explains Siwicki. “The chair removes the balance tax so 100% of the effort goes to the working leg. You also get precise speed control where real muscle building happens. And sitting to standing directly teaches the most common pattern of everyday life, getting up from a chair, toilet or car seat, which is the single biggest predictor of independence after 7070.”6254a4d1642c605c54bf1cab17d50f1e

If you’re good to go, let’s switch to Civic Seat mode.

Pace sitting to standing

“The slow down phase is where the quads and hamstrings really recover. It’s the single most important strength movement for anyone over 60,” Siwicki says.

1. Begin by sitting on the edge of a sturdy chair with your feet flat under your knees.
2. Bend forward a little.
3. Without using your knees, hands or additional support, stand up for 1 second.
4. Use control while lowering for 3 seconds.
5. Do 10 to 12 repetitions.

Sitting together with one leg to stand

This single leg option works the quads and glutes.

1. Begin by sitting on the edge of a sturdy chair.
2. Place one foot on the ground in the center and extend the other leg.
3. Reach your arms forward or cross them in front of your chest for balance. Alternatively, lean the chair back for balance.
4. Press through the heel of your planted foot to stand.
5. Use to lower the control.
6. Repeat 5 to 8 times on each side.

Seated leg extension

“This movement engages the inner quads, specifically the VMO, which is the muscle that keeps the knee tracking properly. A weak VMO is why many women over 60 feel like they’re giving out on the stairs.”

1. Start sitting up with your back supported on the chair.
2. Place your feet flat on the floor.
3. Hold the sides of the seat for extra stability.
4. Straighten your left leg in front of you until your knee is fully extended. For maximum traction, keep your toes pointed toward your shin the entire time.
5. Hold at the top for 3 seconds before lowering.
6. Repeat on the other side, 10 repetitions on each side.

Seated adductor squeeze

“The inner thighs are almost always underprepared, and they’re important for hip stability and balance,” Siwicki says.

1. Begin by sitting on a high chair with your feet flat on the floor.
2. Place a towel or pillow between your knees.
3. Press your knees against an object and squeeze for 5 seconds.
4. Release.
5. Do 10 repetitions.

Standing curl

“The hamstrings get tired from too much sitting, and this will reset them without any floor work,” Siwicki notes.

1. Stand behind a sturdy chair, feet out to the side, and place one hand lightly behind the back.
2. Bend one knee and lift that heel toward your shins.
3. Lift until you feel the contract.
4. Use to lower the control.
5. Repeat 12 times on each side.

Alexa Mellardo