5 Bed Exercises That Restore Leg Strength Faster Than Squats After 60

There are many reasons why leg strength is important. First and foremost, helps you keep living an active and independent life. A lot of people don’t realize how important this strength is, but your legs help you stay balanced, move around, and avoid falls and injuries. Unfortunately, sarcopenia is a natural loss of muscle that happens after age 50 and does not help leg strength.

Bed Exercises That Restore Leg Strength Faster Than Squats After 60

We talked to an expert about five bed exercises that can help you get your legs back to full strength faster than squats after 60. These exercises can help you get your legs back to full strength if you want to or if you are recovering from an injury.

Nikkiey Stott, BSN, AAAI/ISMA-CPT certified coach, 3x Pro Bodybuilder (OCB), and co-founder of WarriorBabe, says, “You can still strengthen a lot of the same muscles that squats work when you lie down.” These muscles include your glutes, quads, hamstrings, and inner thighs. Stott has been a leader in women’s health, fitness, and empowerment for more than ten years. She has experience with strength training and nutrition.

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She says, “The difference is that floor exercises take the pressure off your knees and hips, and you don’t need to be balanced. This makes them a great place for women over 60 to start rebuilding strength in a safe and controlled way.

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Starting with easy workouts on the bed or floor can help you get stronger and more confident, first and foremost. As time goes on your goal should be to move on to standing bodyweight exercises when you feel ready.

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Stott lists five bed exercises below that help restore leg strength faster than squats alone after age 60.

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Bridges for the Glutes

1. Put your arms at your sides and press your palms into the mattress while lying flat on your back with your knees bent and your feet hip-width apart.
2. Press down on your heels to raise your hips until your body is a straight line from your head to your heels.
3. Squeeze your buttocks and hold for two seconds at the top.
4. Bring your hips back down to the starting position.
5. Do 12 to 15 reps three times.

Raises of the Straight Leg

1. Put your arms at your sides and your legs straight.
2. Keep your legs straight and lift them off the floor.
3. Use control to lower without letting your legs touch the ground.
4. Do three sets of 10 to 12 reps on each leg.

Squeeze the inside of your thighs

1. Put your knees up and your feet flat on the mattress.
2. Put a pillow between your knees and squeeze them together.
3. Keep it for five seconds before letting it go.
4. Do three sets of ten to thirteen reps.

Leg Lifts While Lying on Your Side

1. Start by lying on your side with your legs stacked, your head resting on your bottom arm, and your top hand on your hip.
2. Raise your top leg.
3. Wait a second.
4. Slowly lower.
5. Do the same thing on the other side.
6. Do three sets of 12 to 15 reps on each side.

Slides on the Heels

1. To start lie flat on your back with your legs on the bed.
2. Put your arms at your sides and press your lower back gently into the mattress.
3. Before stretching it back out, slide one heel back toward your hips.
4. Do three sets of 10 to 15 reps on each side.