{
  "id": 16724909,
  "title": "Struggle to squat? Here are five alternative moves for building stronger legs after 60",
  "url": "https://urgent.news/2026/10/27/struggle-to-squat-here-are-five-alternative-moves-for-building",
  "topic": "tech",
  "section": "Tech",
  "published": "2026-10-27T07:00:00.000Z",
  "source": {
    "name": "Tom's Guide",
    "slug": "tom-s-guide",
    "url": "https://www.tomsguide.com/wellness/workouts/struggle-to-squat-here-are-five-alternative-moves-for-building-stronger-legs-after-60"
  },
  "original_language": "en",
  "account": "For many seniors, squats can be challenging due to knee stiffness, mobility limitations, or balance issues. Fortunately, there are several effective alternative exercises to build stronger legs leading to improved daily activities. As we age, it's crucial for our legs to stay strong for tasks like climbing stairs, getting up from a chair, and walking independently. While squats target multiple lower-body muscles, these five exercises can also improve thigh, hip, and calf strength without the need for deep squats.\n\n1. Seated leg extensions focus on strengthening quadriceps, the muscles at the front of the thighs, which are essential for straightening the knees. They can be done sitting in a chair, requiring no full-body weight support.\n\n2. Standing hamstring curls target the hamstrings at the back of the thighs, which help bend the knees and maintain stability during walking. They can be performed while holding on to a chair or countertop for balance support.\n\n3. Standing hip extensions specifically target the glutes, which are vital for balance, posture, and independence as we get older. They involve raising one leg backward while keeping the knee mostly straight.\n\n4. Standing side leg raises strengthen the muscles surrounding the outer hips, including the gluteus medius, which help stabilize the pelvis when standing on one leg during walking.\n\n5. Standing calf raises strengthen calf muscles, which contribute to forward propulsion during walking and ankle stability. They can be done while holding onto a chair for support.\n\nIt's recommended to start with one set of controlled repetitions for each exercise, performing them twice a week. Over time, as strength improves, you can gradually increase the number of sets and repetitions. These exercises demonstrate that it's possible to build lower-body strength without necessarily squatting, enabling seniors to maintain the mobility and independence they rely on every day.",
  "summary": "5 ways to build strong legs after 60, without doing a single squat",
  "key_points": [],
  "editors_take": null,
  "illustration": null,
  "coverage": {
    "outlets": 1,
    "also_reported_by": []
  },
  "ai_generated": true,
  "disclaimer": "Summaries, key points and the editor’s take are written by software from other outlets’ reporting and may contain errors — always check the linked original."
}