7 Best Daily Leg Exercises For Women After 50

1. Bodyweight Squats

Hip-width feet. Bend your knees and thrust your hips back, maintaining your back straight. Lower until your thighs are parallel to the floor, then return to start. This workout strengthens quads, hamstrings, and glutes.

2. Lunges

Stand hip-width apart for lunges. Lower your torso and stride forward with one leg to bend your knees 90 degrees. Return to the start and switch legs. Lunges work quads, hamstrings, and glutes.

3. Step-Ups

Step one foot onto a strong bench or step and push through the heel to lift yourself. Step down and switch legs. This exercise improves balance and strengthens quadriceps, hamstrings, and glutes.

4. Leg Raises

Laying on your side, lift your top leg straight up and slowly lower it without touching your bottom leg. The outer thigh and hip muscles are stabilized and strengthened by this workout.

5. Calf Raises

Stand hip-width apart for calf raises. Get on your toes and lift your heels high. Lower and repeat. This workout strengthens calves and stabilizes ankles.

6. Seat Leg Extensions

Sit with your back straight and feet flat on the floor on a chair. Lower one leg after lifting it straight out and holding it briefly. With ankle weights, this quadriceps exercise is more difficult.

7. Bridge Exercise

Lay on your back with knees bent and feet flat. Lift your hips to form a straight line from shoulders to knees. Lower your glutes after squeezing them. Glute and hamstring strength and core engagement are achieved with this workout

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