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Four Lower-Body Strength Exercises for Older Adults (NIA)

Four Lower-Body Strength Exercises for Older Adults (NIA) — video by National Institute on Aging Play · 10:08

Video by National Institute on Aging on YouTube · Open on YouTube

The US National Institute on Aging shows older adults doing back leg raises, side leg raises, chair stands and toe stands, with a chair or counter for support. Clear demonstrations with advice on reps and when to progress.

  • 10 min
  • Beginner
  • Low impact (no jumping)
  • chair

Good forHealthy ageing

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Step by step 6

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  1. Back leg raise: hand on support, abs in, soften the standing knee and lift one leg back; hold for a second. 0:23
  2. Back leg raise, other leg: keep the lifting leg straight to feel it in your glutes; 10 to 15 reps. 1:36
  3. Side leg raise: hand on a counter, abs in, lift one leg out to the side with your toes facing forward. 2:46
  4. Side leg raise, other leg: 10 to 15, rest, then 10 to 15 more; add an ankle weight when it gets easy. 4:00
  5. Chair stand: arms crossed, lean back with abs in, then stand with arms out level, breathing out; breathe in to sit. 4:57
  6. Toe stand: hands on a sturdy chair, rise onto your toes and hold for 10, trying not to lean on the chair. 8:02

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Hold each leg raise for a second at the top, toes forward and tummy drawn in
  • Breathe out as you stand from the chair and in as you sit down
  • When 10 to 15 reps feel easy, add a little weight or more reps

What it works

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Joints it uses 3 takes load

  • Hips takes loadchair stands, back and side leg raises
  • Knees takes loadchair stands
  • Ankles & feet takes loadtoe stands held 10 seconds
  • Lower back movesback leg raises, standing tall

Easier option from the coach: Hold a counter or sturdy chair for leg raises and toe stands

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by National Institute on Aging; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety