Leg Strengthening Exercises

Here are some exercises you can do to strengthen your legs.

One great thing about these exercises is you do not need equipment. Everything you need is at home.

Chair Stand

1. Use a sturdy chair and place the back of the chair against the wall to steady it.
2. Sit straight with knees bent to a 90-degree angle, feet flat on the floor, and arms across your chest.
3. Stand up and sit back down 8-15 times.

Toe Raise

1. Stand tall with feet planted firmly on the floor about one foot apart.
2. Support yourself by holding on to a chair, wall or countertop.
3. Slowly rise up on your tiptoes, as high as possible. Then lower your heels all the way back down. Repeat 8-15 times.

Stair Climbing

1. Climbing stairs is a great way to improve your lower body strength.
2. Use the steps getting in and out of the house, inside the house or wherever you can find them.
3. When possible, walk one flight of stairs and use the elevator for the remaining floors.
4. Remember to use the railing.

Squat

1. Stand tall with feet planted firmly on the floor about one foot apart.
2. Support yourself by holding on to a chair, wall or countertop.
3. Slowly squat, while keeping back straight and heels on the floor.
4. Return to starting position.
5. Repeat 8-15 times.
6. Do 1-2 sets of 8-15 repetitions.

Ballet Squat

1. Extend arms out to sides, position your feet under your wrists (feet will be wrist-distance apart from each other). Then you can relax your arms at your sides.
2. Stand up tall and tuck your hips under you (to avoid arching your back).
3. Lower your body down in a straight line—your knees should be in line with your ankles, feeling your body weight in the heels of your feet. Keep your chest lifted and torso centered above your hips (don’t lean forward or backward).
4. Go as low as comfortable—there should be a warm, gentle pull in your thighs (particularly your inner thighs).
5. Then slowly squeeze and bring yourself back up to a standing tall position. Do not lock your knees! Repeat 8-15 times