Eight moves for stronger thighs, hips and calves, so stairs, curbs and getting up from the couch feel easier.
Strong legs are what get you up off the couch, up the stairs and out of the car. They're also your best defense when you trip. This guide covers eight leg strengthening exercises for seniors that you can do at home with a sturdy chair, a counter and the bottom step of your stairs. HipTrain wrote it. We're a live online personal training service, and leg strength is something our coaches work on with nearly every older member. Please check with your doctor before you start, especially if you have knee or hip replacements or heart problems.
The best leg exercises for seniors are sit-to-stands, mini squats at a counter, step-ups, calf raises, side leg raises, back leg raises, seated leg straightening and the bridge. Do one set of 8 to 12 repetitions of each, which the National Institute on Aging (NIA) calls effective, at least 2 days a week as the CDC recommends. Leave a rest day in between, and hold something sturdy for any standing move.
The NIA says strength exercises help you stay independent and make everyday activities easier, like getting up from a chair, climbing stairs and carrying groceries. Keeping your muscles strong also helps prevent falls and fall-related injuries, it says. That matters, because the CDC reports that more than one in four older people falls each year.
Muscle doesn't wait. Harvard Health notes that after age 30 you can lose as much as 3% to 5% of your muscle per decade. The CDC's guidelines for adults 65 and older call for muscle-strengthening activities on at least 2 days a week that work all major muscle groups, with legs and hips at the top of the list.
Sit near the front of a sturdy chair with no wheels, feet flat and hip-width apart. Lean forward slightly and stand up, using your hands on your thighs or the armrests only if needed. Sit back down slowly, taking about three seconds. The CDC lists standing from a sitting position as a balance activity, so this one does double duty.
Stand facing the counter, holding it lightly. Push your hips back as if sitting into a chair, bend your knees a few inches, then stand tall. Keep your knees pointing in the same direction as your toes. Go only as low as feels comfortable.
Holding the stair rail, step up onto the bottom stair with your right foot, bring your left foot up, then step down right, then left. Do all your reps leading with one leg, then switch. Keep the step low until you feel strong and steady.
Hold the counter with both hands. Rise slowly onto the balls of your feet, pause, then lower your heels with control. Do 10 to 15. When that's easy, try it holding with one hand.
Stand tall behind a chair, holding the back. Keeping your toes pointing forward and your body upright, lift your right leg out to the side a few inches, pause, and lower slowly. Do your reps, then switch. This strengthens the hip muscles that keep you steady side to side.
Holding the chair, slowly lift your right leg straight back without bending your knee or leaning forward much. Pause, then lower. Switch legs. This works your buttocks and lower back.
Sit tall with your back against the chair. Slowly straighten one knee until your leg is out in front of you, without locking it. Pause, flex your foot, then lower slowly. Switch legs. Add a light ankle weight when 12 reps feel easy.
Lie on your back with your knees bent, on the floor or a firm bed. Tighten your stomach and raise your hips until they line up with your knees and shoulders, as Mayo Clinic describes. Hold for three breaths, then lower.
This is an example only. The NIA advises against working the same muscle group two days in a row.
The NIA says gradually increasing the weight, the number of sets or repetitions, or the number of days you train makes muscles stronger. Pick one change at a time:
Pair your leg work with our balance exercises for seniors for the best fall-prevention routine.
Knees that cave inward, a back that leans too far, or a pace that's too fast are hard to notice on your own. A coach on video can see your whole body from the side and front, cue you in real time, and pick the right next step. The NIA suggests a session or two with a personal trainer to learn proper form.
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Where HipTrain isn't the right fit: if you can't stand without someone physically supporting you, start with in-person care. We only coach over video.
If you only do one, make it the sit-to-stand. It strengthens your thighs and hips and practices a movement you use dozens of times a day. The CDC also counts standing from sitting as a balance activity.
At least 2 days a week, according to the CDC, with a rest day between sessions that work the same muscles, as the NIA advises.
Some people find stronger thigh muscles make their knees feel better, but knee pain has many causes. Ask your doctor or a physical therapist which exercises suit your knees before you start.
Yes. Seated leg straightening, seated knee lifts and seated heel raises all work your legs. See our chair exercises for seniors guide for a full seated routine.
It varies from person to person. Many people notice stairs or getting up from a chair feel a bit easier after a few weeks of steady practice.
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We checked these guidelines in October 2026. Guidance changes, so confirm with your doctor what's right for you.