Leg Exercises

Build strength and stability

Leg exercises train your quads, hamstrings, and glutes.
Strong legs support walking, balance, and getting up from chairs or the floor.
Start at a level you can control. Progress when your reps feel smooth and stable.

HOW TO USE THIS PAGE

Pick one variation.
Aim for 8 to 15 reps.
Do 2 to 3 sets.
When it feels easy, move to the next level.

LEG PROGRESSION (EASIEST TO HARDEST)

SEATED LEG EXTENSIONS

Sit on a chair. Straighten one leg, then lower it back down. Alternate sides.

Best for: Very low strength or limited mobility

SIT TO STAND (HIGH CHAIR)

Sit on a higher chair. Stand up, then sit back down. Use your hands if needed.

Best for: Building basic leg strength

SIT TO STAND (LOW CHAIR)

Use a lower chair to increase difficulty. Control the movement both up and down.

Best for: Improving strength through a bigger range

SUPPORTED SQUATS

Hold onto a wall or sturdy object. Squat down and stand back up. Keep your chest upright.

Best for: Learning squat movement with support

BODYWEIGHT SQUATS

Stand with feet shoulder width apart. Lower your hips, then stand back up. Keep your knees tracking over your feet.

Best for: General leg strength

PAUSED SQUATS

Pause for 2 to 3 seconds at the bottom before standing. Stay controlled.

Best for: Building strength and control in the hardest part

SPLIT SQUATS (ASSISTED)

Stand in a split stance. Lower your back knee toward the floor. Hold onto support if needed.

Best for: Single leg strength and balance

SPLIT SQUATS (UNASSISTED)

Same movement without holding support. Stay balanced and controlled.

Best for: Increased stability and strength

STEP-UPS

Step onto a sturdy platform or step, then step back down. Alternate legs.

Best for: Real world strength and coordination

SINGLE LEG SQUATS (ASSISTED)

Stand on one leg and sit down onto a chair. Use support if needed.

Best for: Building single leg strength safely

SINGLE LEG SQUATS (FULL)

Lower yourself on one leg without support. Keep control and balance.

Best for: Advanced strength and control

FORM TIPS

Keep your weight balanced through your feet
Control the lowering phase
Do not rush reps
Stop if you feel joint pain

PROGRESSION TIP

If you can do 15 clean reps, move to a harder variation.
If you cannot reach 8 reps, move to an easier version.
This structure builds strong, stable legs over time. It also supports balance and reduces the risk of falls, which is key for long term independence.