Five Exercises For Strong, Sculpted Legs
From running and jumping, to getting out of your car or off the toilet, maintaining a healthy amount of muscle in your legs is crucial. No one wants to get stuck on the toilet. The legs form the foundation for all athletics and basic movement.
The slow loss of muscle and bone as you age will affect your physical abilities. This process can be altered with consistent weight training and adequate protein intake. When you exercise, it signals your body to build more muscle and bone.
To keep or get your leg strength back, here are five categories of exercises to consider:
Squats-
The number one developer of lower body strength and function, squats hit all the major muscle groups of the legs. Glutes, hamstrings, quads, adductors, and calves all play a role. More weight can be used with the squat due to the many muscles involved. More weight means greater strength to get out of your lazyboy. Oh, and it also makes your butt look good.
Squat variations:
2. Deadlifts/hip hinges-
Another category of exercises that leads to big strength gains. This is due to a greater emphasis being placed on the larger muscles of the glutes and hamstrings. Anytime you pick up your kids or grandchildren you are doing a deadlift. Get strong with these lifts and you’ll be ready for when they’re kicking and screaming.
Hip hinge variations:
3. Lunges
Useful to maintain balance and athleticism. Most people have one leg/arm that is stronger. Lunges will aid you in strengthening your weaker side. These also closely mimic activities like walking up stairs and hiking.
Lunge variations:
4. Single Leg Romanian Deadlifts (SL RDL)
Another option for single leg strength. Single leg RDL’s present a challenge to strength, posture, and balance. If you find you are not interested in nose diving in the middle of the gym, start by mastering the standard RDL (see the last section) and/or the kickstand SL RDL and keep your face pretty.
Variations:
5. Explosive movements
If you fear falling you need to work on more than balance. As we age we lose our ability to produce powerful movements. Your ability to respond and avoid falling requires rapid movements without thinking. By training in an explosive manner, you will be better equipped to catch yourself.
Variations:
Example Two Day Routine:
Day 1
Broad jump 3x3
Rest: 1min
Back squat 3x5
Rest: 90sec-2min
Dumbbell RDL 3x10
Rest: 1min-90sec
Kickstand SL RDL 3x10 per leg
Rest: 1min-90sec
Side lunges 3x10 per leg
Rest: 1min
Day 2
Speed skaters 3x3 per leg
Rest: 30-45 sec
Conventional deadlift 3x5
Rest: 90sec-2min
Goblet squat 3x10
Rest: 1min-90sec
Dumbbell SL RDL 3x10 per leg
Rest: 1min-90sec
Dumbbell split squat 3x10 per leg
Rest: 1min-90sec
With these exercises your legs will be able to take on any obstacle life throws your way. Gradually increase the weight you lift over time and try more challenging options as you master the basics.
If you’re a beginner and have no idea where to start, check out my two part series The Most Accessible Exercises for Beginners on our blog page!
Get strong live long!
-Coach Ren
