'I’m stronger than ever at 70' — here are 6 exercises to build strong legs, according to a fitness coach
Here are the six leg exercises to add to your routine if back squats aren't an option
Carrie Sisson, a 70-year-old fitness coach, is stronger than ever and shares her go-to exercises for building strong legs without lifting a barbell onto her back. These exercises are ideal for those with back pain or who wish to avoid such discomfort. Sisson, a fitness coach, started taking strength training seriously in her 30s and now possesses impressive lower body strength. Her Instagram post highlights six exercises she recommends for targeting the quads, glutes, and hamstrings.
The first exercise is the Bar Romanian Deadlift, which focuses on the muscles on the back of the body. By holding a barbell or two dumbbells, Sisson advises hinging forward at your hips with a straight back, lowering the weights towards your shins, and then pushing through your feet to rise back up. This exercise helps teach your hamstrings to lengthen under load.
Second, Sisson suggests performing Split squats. While standing a few feet away from a bench, place your back foot on the bench and perform a lunge, lowering your back knee towards the floor until a 90-degree bend is achieved in your front leg. Push through the front foot to return to the starting position. This exercise builds quad strength, hip stability, and balance while exposing imbalances between sides.
Third, Sisson recommends Hip thrusts, which involve lying on a block or box with a barbell or dumbbells against your hips. By squeezing your glutes and raising your hips to the ceiling, you target your glutes without placing stress on your spine. The weight goes through your hips, allowing you to go heavier while feeling the muscles work.
Fourth, the Leg press is an option for those in the gym. With a heavy dumbbell or barbell, place your feet hip-width apart on the leg press and extend your legs, but do not lock out your knees. This exercise provides full lower body loading with no spinal compression, making it one of Sisson's go-to exercises.
Fifth, Sisson recommends Step ups, a functional, unilateral movement that targets the quads and glutes. With a bench or box, hold a dumbbell in each hand and step up with one foot, then repeat on the other side. This exercise mimics everyday movements like climbing stairs, making it particularly useful for maintaining daily functional fitness.
Lastly, Sisson suggests Cable kickbacks, which can be done using a resistance band or cable machine. Hinge your torso slightly, engage your core, and drive the heel of your working leg back behind you, squeezing your glutes at the top. This isolation finisher zeroes in on the glute-hamstring tie-in and builds shape from the bottom up. As always, Sisson reminds readers that these exercises might not suit everyone, and it's essential to consult a qualified professional before starting any new fitness regimen.
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