A leg press machine is popular in gyms for strengthening lower-body muscles like hamstrings, quads, and glutes. It provides a way to exercise these muscles without stressing the lower back. However, machines often focus on specific muscles and don’t help improve “real-life control,” says Matt Bandelier, a personal trainer. He suggests an eight-minute exercise routine to build thigh strength more effectively than a leg press.
Bandelier explains that while the leg press strengthens thighs, it doesn’t improve balance or strengthen supportive muscles around the knees and hips. As a result, people may still feel weak on stairs or when stepping off curbs.
A good lower-body workout for older adults should include movements in different directions, involve weight-bearing, and focus on stability.
Bandelier stresses the importance of exercises that mimic everyday actions like standing and stepping. His eight-minute routine uses body weight, slow movements, and purposeful repetitions.
Each exercise in the routine lasts one minute or involves 10 to 15 repetitions on each side. Repeat all exercises for a complete eight-minute circuit.
