Essential Lower-Body Exercises for Your 50s, 60s, 70s, and Beyond

This dumbbell workout targets your butt, hips, and legs, according to the American Council on Exercise (ACE). The goblet squat also works out your core as you keep your back in a neutral position throughout the movement, according to the National Academy of Sports Medicine.

If you’re newer to exercise, you can do this move without the dumbbell until you feel more comfortable. Just clasp your hands in front of your chest instead.

And if you don’t have dumbbells, you can use any other weighted object, like a kettlebell, a medicine ball, or even a filled water bottle. Once the exercise starts to feel easy, consider ramping up the weight you use.

Here’s how to do the goblet squat:

1. Hold a dumbbell vertically by one end at chest height.
2. Stand with your feet just wider than hip-distance apart, with your toes pointing out slightly.
3. Keeping your chest tall and core tight, push your hips back and down to sink into a squat so your upper legs are parallel with the floor, or as far as comfortable. Push your knees out apart slightly and keep your elbows close to your sides throughout the movement.
4. Press through your feet to return to standing.
5. This is one rep. Do 2 to 3 sets of 10 reps in total.

Alternating Reverse Lunge

The alternating reverse lunge is a body-weight exercise that works out your butt, hips, and legs, according to ACE.

It’s called a reverse lunge because, instead of stepping forward as in a traditional lunge, you instead step backward, in the opposite direction. This movement is easier on your knees than a forward lunge, and it may help build balance and stability along with strength, according to research.

As you get comfortable with the movement, you can consider adding in dumbbells (one in each hand) or a barbell to make it more challenging.

Here’s how to do it:

1. Stand with your feet together. Keep your back straight and your chest tall.
2. Step backward with your right leg, then lower down into a lunge until both knees are bent at 90 degrees, or as far as comfortable. Your back knee should not touch the floor.
3. Press through your front heel as you step forward to return to standing.
4. Repeat, this time stepping backward with your left leg.
5. This is one rep. Do 2 to 3 sets of 10 reps in total.

Single-Leg Balance

This mobility exercise can help you feel more stable, according to Mayo Clinic — and you can do it anytime, anywhere! (Just be sure to hold on to a wall, chair back, or other stable surface if you need some extra support.)

For an added challenge, you can perform this move with your eyes closed, suggests NewYork-Presbyterian. Once you’ve mastered that, you can try standing on a pillow or other slightly unstable surface to ramp up the intensity even further.

Here’s how to do the single-leg balance:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Put your weight onto your right foot, rooting it into the ground.
3. Bend your left knee to raise that foot a few inches off the ground. If this is too easy, consider lifting your foot higher behind you.
4. Balance on your right leg for 30 seconds to a minute.
5. This is one rep. Complete three reps on this side, then switch sides and do three reps on your left side. Do two to three sets in total.

Single-Leg Heel Raise

The single-leg heel raise is a body-weight move designed to stretch and strengthen your feet and ankles, according to Saint Luke’s. And ankle strength is crucial for everyday movements and other types of exercise.

Here’s how to do the exercise:

1. Stand with your feet hip-width apart and your hands on your hips. If you need extra support, hold on to a wall, chair back, or other stable surface.
2. Root your right foot into the ground, putting your weight on it.
3. Bend your left knee and raise that foot a few inches off the ground. If this is too easy, consider lifting your foot higher behind you to increase the balance challenge.
4. Rise up onto the ball of your right foot, as if you’re standing on your tiptoes.
5. Pause for a moment, then bring your heel back down to the ground.
6. This is one rep. Complete 10 reps on this side, then switch sides and do 10 reps on your left side. Do two to three sets in total.

The Best Lower-Body Exercises for Your 60s

In your 60s, you might notice more rapid muscle loss, called sarcopenia, Garcia says. While sarcopenia is totally natural, it can increase your risk of injury and trouble doing everyday tasks.

And because sarcopenia gets more common with age, according to Cleveland Clinic, it’s important to start maintaining strength now. These exercises aim to strengthen your lower body while building up your mobility and stability.

Box Squat

This variation on the traditional squat requires a sturdy stool, bench, chair, or box to perform. This can help you maintain your form by guiding the depth of your squat, according to Cleveland Clinic, which can help you avoid injury.

Here’s how to do the box squat:

1. Stand with your feet hip-width apart, with a bench or similarly sturdy object behind you.
2. Slowly bend your knees as you drive your hips and butt back to squat down. Focus on lowering your body as if you were going to sit on the bench.
3. Squat down until your butt just taps the box, or as low as you can go comfortably while maintaining good form.
4. Pause for a moment at the bottom of your squat. Then, on an exhale, reverse the motion by pressing through your heels to return to standing.
5. This is one rep. Do 2 to 3 sets of 10 reps.

Single-Leg Balance With Wall Support

This variation on the single-leg balance gives you more stability by having you rest your palm on the wall for support. Even with the modification, it can rev up your leg muscles and build your balance.

Here’s how to do it:

1. Stand in front of a wall, with your feet hip-width apart.
2. Place your left palm on the wall for balance. (You can also place both palms on the wall if you feel unsteady and need extra support.)
3. Put your weight into your left foot, rooting it into the ground.
4. Bend your right knee and raise your right foot off the ground.
5. Balance on your right leg for 30 seconds to a minute. If you feel stable, try holding the wall with just your fingertips or letting go altogether.
6. Switch sides. This is one rep.
7. Do two to three sets of three reps on each side.

Step-Up March

This body-weight movement builds your balance and stability while maintaining your flexibility and strength. The step-up movement works both your legs and butt, according to Mayo Clinic.

Here’s how to do the step-up march:

1. Stand in front of a study, low bench, stool, or box.
2. With your left leg, step up onto the bench. As you come up onto the top of the bench, carefully lift your right knee up toward your chest. (If you feel unstable, just step up onto the bench instead. Or, if you feel very stable, add some power to the movement and drive your knee up with a bit of force. Either way, be sure to maintain proper form, including a straight spine and tall chest.)
3. Bring your right foot down onto the top of the bench.
4. Leading with your left leg, step back down to the ground.
5. Repeat on the opposite side. Try to develop a steady cadence of stepping up and down, similar to a march. This is one rep.
6. Do the exercise for 2 to 3 sets of 10 reps in total.

Double-Leg Heel Raise

This movement works your calves, ankles, and feet, according to NewYork-Presbyterian. It also helps build your balance — but if you’re feeling unstable, you can always lightly hold on to a wall or the back of a sturdy chair for support.

Here’s how to do the double-leg heel raise:

1. Stand with your feet hip-width apart and your hands on your hips.
2. Put your weight into the balls of your feet, then lift your heels up as high as is comfortable.
3. Pause here for a breath.
4. Lower back to the ground. This is one rep.
5. Do 2 to 3 sets of 10 reps.

The Best Lower-Body Exercises for Your 70s and Beyond

The number-one goal in your 70s and beyond is preventing falls by maintaining muscle strength, Garcia says. You want exercises that challenge and build your balance and lower-body strength while prioritizing safety.

These leg exercises for older adults move at a steady pace but give you the support you may need. If you begin to feel fatigued or your form begins to slip, take time to rest and drink water.

If you’re new to exercise, you may want to chat with your doctor first to make sure these moves are safe for you. And if any of these exercises feel too strenuous or painful, it’s okay to skip them, Garcia says.

Sit-to-Stand With a Chair

This movement can help maintain the strength and flexibility you need to perform everyday movements, like getting into and out of your favorite cozy chair without any assistance. In fact, studies in a research review published in 2020 reported that regular performance of sit-to-stand exercises improved participants’ ability to complete the movement and their overall mobility.

Here’s how to do the exercise:

1. Stand in front of a sturdy, armless chair. You may want to position yourself near a wall or other stable object in case you need to hold on to it for support.
2. Slowly bend your knees as you push your hips and butt back to squat down.
3. Squat down until you're seated in the chair.
4. Pause for a moment. Then, on an exhale, reverse the motion by pressing through your heels to return to standing.
5. Do 2 to 3 sets of 10 reps in total.

Step-Up With Support

This modification of the step-up exercise gives you extra support if you need it, while still helping maintain your strength and stability.

Here’s how to do it:

1. Stand in front of a staircase with a railing or set up a box or very low stool next to a counter or sturdy table.
2. Place one hand on the railing or tabletop for balance.
3. Leading with your right leg, step up onto the step. Raise your left leg up to meet the right. If you’re feel steady, try to hover your left leg just above the top of the step or just touch the step with your toes instead of placing your foot down fully on the step.
4. Then, with your left leg first, step back down until both feet are flat on the ground.
5. Repeat this motion with the other leg. This is one rep.
6. Do 2 sets of 10 reps.

Counter-Support Balance

This modification to the single-leg balance gives you more support and doesn’t require you to lift your leg as high (unless you want to).

Here’s how to do it:

1. Stand with your feet hip-width apart in front of a kitchen counter or the back of a chair.
2. Place both hands on the counter or chair for balance.
3. Root your right foot into the ground.
4. Bend your left knee and raise that foot a few inches off the ground.
5. Pause here for up to 10 seconds, then bring your foot back to the ground.
6. Repeat on the other side. This is one rep.
7. Perform two sets of five reps in total.

Counter-Support Heel Raise

This modification to the double-leg heel raise still works your legs, feet, and ankles while also giving you extra stability if needed.

Here’s how to do it:

1. Stand with your feet hip-width apart in front of a kitchen counter or the back of a chair.
2. Place both hands on the counter or chair for balance.
3. Lift up onto the balls of your feet, raising your heels an inch or two off the floor (or as high as is comfortable).
4. Pause here for a breath.
5. Lower your heels back to the ground slowly. This is one rep.
6. Do 2 sets of 10 reps.