12 Best Leg Exercises For Seniors And The Elderly



I created Eldergym® to help YOU! If you are looking for one of the best FREE online resources for senior and elderly leg strengthening exercises, you found it!

Watch these lower body strengthening exercise videos

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

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1. Ankle Circles

  • This exercise improves your ankle flexibility and ability to move your ankle upward and downward.
  • This is a great warm up exercise for the lower leg and feet.

2. Hip Marching

  • This exercise will strengthen your hip flexor and thighs.
  • With correct seated posture it will also help your abdominal muscles.

3. Knee Extension

  • Strengthening your knees width knee strengthening exercises will improve your ability to stand and balance.
  • This exercise will improve your available knee range of motion.

4. Calf Raises

  • Strengthening your calf muscles with calf exercises will give your more power to step forward on level surfaces or carry you up hills on uneven terrain.
  • Helps pump blood up from your legs to your upper-body and brain.

5. Standing Knee Flexion

  • These knee exercises strengthens your hamstring muscles.
  • Also helps with your standing balance.

6. Side Hip Raise

  • Safely strengthens your side hip muscles to help with hip arthritis.
  • Helps maintain your lower body endurance to better walk and side step around objects.

7.Sit to Stand

  • Excellent hip exercises to maintain your leg and hip strength.
  • One of the most important exercises used daily to keep your independence and confidence.

8. Heel Stand

  • Strengthens the front part of the lower leg with ankle stretches.
  • You will become better able to raise your toes to avoid tripping.

9. Lunges

  • To strengthen your quadriceps and hips with leg toning exercises.
  • Improve your ability to get out of a chair and balance.
  • Help you with lifting chores around the house.

10. Straight Leg Raise

  • To increase your quadriceps and hip flexor strength with this leg workout.
  • To strengthen your abdominal muscles.
  • Allow you to advance your leg during walking with greater ease.

11. Partial Squats

  • Increase your hip flexibility, quadriceps strength and hip flexor strength.
  • Improve your ability to get up from a chair and walk.
  • Steady your body for better balance and safety.

12. Hip Extension

  • This exercise will help with strengthening the hip joint and muscles.
  • This will improve the ability to walk and propel yourself forward or up stairs.

Make sure to download my FREE ebook to begin your 4 week senior exercise program using all these great exercises!

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Leg exercises

Leg exercises are a vital part of senior and elderly fitness.

Strengthening the lower body is one of the most effective and efficient methods of preserving your independence and improving your health as you age.

Strengthening exercise has many health related benefits which reduce disease and improve your functional quality of life including:

  • Improving your lean muscle mass.
  • Reducing your blood pressure which reduces your risk of stroke and coronary heart disease.
  • Improving your bone health to reduce the risk of osteoporosis.
  • Improve your glucose tolerance and insulin resistance.
  • Increase the strength of your low back reducing lower back pain.
  • Providing beneficial effects on lowering your total cholesterol.

  • Utpal Bose says:

    Elderlygym is scared to advice diabetic patient for muscle build up, please clear the air. I am 65 and Type II diabetic since 2001. Why doctor is so important. In India Doctors advice sedentary life to diabetic patient and only advice is 30 minutes walk.

  • Utpal Bose says:

    Elderlygym is scared to advance diabetic patient for muscle build up, please clear the air. I am 65 and Type II diabetic since 2001. Why doctor is so important. In India Doctors advice sedentary life to diabetic patient and only advice is 30 minutes walk.

  • Lynn Larraine Dickson says:

    Could you please show me some exercises to strengthen my thoracic spine? I am 73 and have been told my thoracic spine has signs of degeneration which causes severe backache. I have multiple cardiac problems, e.g. atrial fibriliation, regurgitating mitral and tricuspid valves which will require surgery later in the year, and have had a triple bypass and multiple changes of stents and repair of an arterial graft, just to name a few!! My cardiologist suggests gentle exercise for my thoracic spine. I also have had multiple surgeries on my left knee which has left me without a patella and weak lower leg and knee, inability to squat or climb stairs but it was considered by the surgeon way back when this was performed, that a replacement was not appropriate…..I have no idea why. I know I am asking a lot but I am more concerned about my thoracic spine at the moment. Sorry for such a long winded request.

  • Helen Webb says:

    Having problems getting up from a chair and cannot get up from a squat. Please send exercises for this problem.

  • Barb says:

    I have trouble stepping up on curbs, have a weak left leg, what exercise would be best to help this. Tks

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