Exercises to strengthen the legs, such as leg raises, scissors, squats or calf raises, can be recommended for the elderly or anyone with muscle weakness, difficulty walking and maintaining balance.
These exercises work the muscles on the front, sides and back of the leg, in addition to activating the muscles in the abdominal region. However, these exercises should preferably be done under the guidance of a physical education professional, so that they are done correctly and to avoid injuries.
Exercises to strengthen the legs should be done 2 to 3 times a week, on alternate days, and it is also important to perform aerobic activities, such as walking, swimming or dancing, and exercises that strengthen the upper limbs.
Top exercises to strengthen your legs
Some exercises to strengthen your legs that can be done at home are:
1. Leg raises
The leg raise exercise helps to strengthen the muscles on the front of the leg, making it a good exercise for strengthening the legs.
How to make: Lie on the floor face up and leave your arms stretched along your body. Then, with your legs straight, slowly raise one of your legs until it makes a 45º angle with the floor, and then slowly lower it. It is recommended to do 3 sets of this exercise, 10 times with each leg.
It is necessary that the abdomen remains contracted throughout the exercise and that the back is well supported on the floor to avoid overloading the lower back.
2. Leg opening
Leg splits are a good leg-strengthening exercise because they help strengthen the outer thigh, lower back, and glutes.
How to make: Lie on your side, with your legs bent and keeping your heels in the same direction as your hips and back. Then, contract your glutes and move your knees apart and then return to the starting position, keeping your hips stable. You can do this exercise 10 times, rest for a few seconds and do 2 more sets, as instructed by the physical education professional.
3. Scissors
A great exercise to strengthen your legs is the scissors, as it helps to strengthen your abdomen and legs, and it is important that both remain contracted throughout the exercise.
How to make: Lie on your back, with your arms at your sides. Raise both bent legs until they are 90º with the floor.
Touch the toes of each foot to the floor, alternately, and then return to the starting position, and it is recommended to repeat these movements 10 times with each leg. You can do 3 to 4 sets with 10 repetitions on each leg.
4. Leg extension
In leg extension, also known as standing kickback, the muscles on the front and back of the leg are worked, as well as the abdomen and lower back, making it a good exercise to strengthen the legs.
How to make: Stand and hold the support of a chair or rest your hands on the wall. Then, slightly lift one of your legs back, keeping it stretched and without touching your foot on the floor. Return to the starting position, slightly lowering your leg. Continue the exercise.
It is recommended to do 10 repetitions of this exercise on each leg, in 3 to 4 sets. You must maintain your posture and your glutes and abdomen contracted throughout the exercise.
5. Squeeze the ball
A good exercise to strengthen your legs is to squeeze the ball with your knees, as it helps strengthen the inner part of your leg.
How to make: Lie on your back, keeping things well supported on the floor and your legs bent. Place a soft, appropriately sized ball between your legs.
Press hard to squeeze the ball, as if you were bringing your knees together, repeating this movement about 10 times. You can do 4 sets of this exercise.
6. Side leg opening
The lateral leg opening exercise is a great exercise for strengthening your legs, as it helps strengthen the side of your leg and glutes.
How to make: Lie on your side and place one of your forearms and one of your hands on the floor. Keeping your legs straight or semi-flexed, slightly raise your free leg until it forms an angle of approximately 45º with the other leg and then return to the starting position.
It is important that throughout the exercise the glutes and abdomen remain contracted and that the movement is performed 10 times on each leg.
7. Squats
Squats are a great exercise for strengthening your legs, as they work the thigh and gluteal muscles, as well as activating the muscles in the lower back and abdominal region.
How to make: Stand with your feet shoulder-width apart, and then squat down, as if you were going to sit in a chair. If possible, you can perform the movement by watching in a mirror to check that your knee does not go beyond your toes.
To ensure more balance, you can keep your arms straight in front of your body. See how to do squats correctly.
8. Calf raises
Calf raises, or calf raises, are a good exercise to strengthen the legs, as they strengthen the muscles in this region, ensuring more stability and balance for the body.
How to make: Stand upright, keeping your posture upright and your feet hip-width apart. Raise your heels off the floor, placing your body weight on your toes and contracting your calf muscles. Hold this position for 2 to 3 seconds and then slowly lower your ankles, continuing the exercise.
You can do 3 to 4 sets, with 12 to 15 repetitions each. For more stability, you can lean on a wall or a chair. See other calf exercise options.
9. Isometric squats
The isometric squat is an exercise to strengthen the legs, as isometrics promote muscular stability, in addition to improving balance and posture. Understand better about the benefits of isometrics.
How to make: Stand with your feet shoulder-width apart. Keep your back straight and your abdomen contracted and slowly descend, bending your knees, leaning your torso slightly forward and pushing your butt well back, as if you were going to sit in a chair.
Leave your knees bent at a 90-degree angle and your arms stretched out in front of your body. Stay in this position for 10 to 15 seconds and return to the starting position. In cases of difficulty, you can lean your back against a wall during the exercise.
You can do 3 to 4 sets of this exercise, with rests of between 20 and 60 seconds between each set.
