4 Bench Exercises That Build Leg Strength After 60

Chair exercises provide stability and an effective way to focus on leg strength as you grow.

If your goal is to build strong legs, your first instinct may be to hit the gym and start working out with free weights, leg extensions, and leg presses. Although the gym can provide a social atmosphere, you can strengthen your strength in this area of ​​the body right at home. We talked to them Jose GuevaraFitness Expert, Chiropractor, Home Gym Equipment Tester, and Owner at ShreddedDad.com, provides four chair exercises you can do to build leg strength even faster than lifting weights after 60.

What Makes Seat-Based Exercise Safe and Effective

“Chair exercises provide stability and a place to stand for people over 60 years old so they can exercise without a small risk of falling,” Guevara explained. “If someone 60+ tries to do a squat and can’t balance themselves on the ground or doesn’t have the strength to get back up, they can fall and injure themselves.”

Working from a chair provides a “safety net” and an indicator so you know exactly how far you are on the ground.

Below, Guevara shares four chair exercises that help build leg strength after 60.

Chair Squats

“Squats are a great all-around quads, hamstring, and glute builder for everyday activities such as getting in and out of a chair, getting in and out of a car, using the toilet, etc.,” Guevara explains.

1. Start by standing tall in front of a sturdy chair with your feet hip-width apart on the floor.
2. Activate your core and keep your chest lifted.
3. Bend at the knees and hips and slowly lower into a squat—as if you were about to sit down. Make sure your weight stays on your heels.
4. Lightly touch the surface of the chair with your glutes.
5. Press into your heels to rise up.

Calf Raises

“Standing calf raises can be done by hanging on the back of a chair and going up and down on your toes,” says Guevara.

1. Start by standing tall with your feet hip-width apart, facing a firm chair with your hands resting lightly on the backrest.
2. Engage your core.
3. Jump on your toes a little.
4. Hold for 2 to 3 seconds at the top.
5. Lower back down with control.

The lungs

1. Stand tall, straight behind a sturdy chair with your feet hip-width apart.
2. Step one foot forward, using the chair for support.
3. Brace your spine as you bend your knees, coming down to make a 90-degree bend in both legs.
4. Keep your upper body straight.
5. Press through your front heel and the ball of your back foot to step up.

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Squat Holds

1. Begin standing tall in front of a sturdy chair with your feet hip-width apart and arms extended in front of you.
2. Jump down until your glutes are just above the chair.
3. Hold for 5 to 10 seconds.
4. Sit down to rest before repeating.

Alexa Mellardo