If you're over 65 and feel less steady on your feet than you used to, watch the video below to learn 8 leg strength and balance exercises for seniors.
1. Horse Stance
Start by standing with your feet wider than hip-width. Point your toes slightly outward and roll your pelvis under.
Try to flatten your lower back. Balance your weight between the balls of your feet and your heels.
This is your stable starting position for more advanced exercises.
2. Mini Lunge
From the horse stance, pivot to one side and shift into a small lunge.
Place about 90% of your weight on the front foot. Use your glutes and quads to move up and down gently.
Repeat 10 times on each side.
3. Back Leg Slide
Return to a staggered stance. Slide your back foot slightly backward and gently lunge down.
This adds a bit more balance challenge. Widen your stance if needed for more stability.
Do 10 reps per leg.
4. Side Leg Slide
Instead of sliding backward, now slide your leg to the side.
Keep your balance and bend the standing leg slightly.
Don't go too deep or lose control. Perform 10 reps on each side.
5. Forward Leg Slide
This move mimics going down stairs. Slide one foot forward and lower yourself gently.
This improves both strength and stair balance.
Do this 10 times per leg and use support if needed.
6. Single Leg Squat
Now lift the sliding leg off the ground. Do a small squat on the standing leg.
Only try this if you felt steady on the previous exercises.
Stop if you feel unstable and stick with the earlier moves.
7. Single Leg Side Reach
This is the side slide done without touching the ground.
Lift one leg and reach out to the side while balancing on the other.
Stay within a comfortable range to keep your balance.
8. Single Leg Back Reach
Finally, perform the back slide without letting your foot touch the ground.
It’s a mix of a mini squat and single-leg deadlift.
Slide your leg back and return to standing. Do this gently and with control.
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