Strong thighs can decrease your risk of falling and sustaining an injury.<\/p>\n
If you\u2019re over 60, it\u2019s time to re-asses your thigh strength. At this point in life, the natural loss of muscle<\/a> speeds up, and your thighs are no exception. It\u2019s necessary to strengthen your quadriceps and hamstrings, the large muscles in your thighs. Doing so can help improve balance<\/a> and overall gait. It can also decrease your risk of falling and sustaining an injury.<\/p>\n \u201cThe quadriceps on the front of the thigh deserve the most attention because they are essential for nearly every functional activity\u2014standing up from a chair, climbing stairs<\/a>, walking, and recovering from a trip to prevent a fall.<\/a> Age-related muscle loss (sarcopenia) also affects the quadriceps, making them a priority for maintaining independence,\u201d explains Dr. Gabriela Van Sickle, PT, DPT, CFMT, WCS<\/b>, Co-Founder of Functional Physical Therapy<\/a>. \u201cHowever, it\u2019s important not to focus on the quadriceps alone. The hamstrings on the back of the thigh help control walking, support the knee, and generate power during movements like climbing stairs. The hip adductors (inner thigh muscles) and hip abductors (outer hip muscles) contribute to pelvic stability and balance, while the gluteal muscles work closely with the thigh muscles to absorb force and control movement.\u201d<\/p>\n Your thighs have a lot of responsibility when it comes to keeping you mobile. They help you walk, run, stand, lift yourself out of a seated position, and get you where you want to go. So the best advice we have for you is to include thigh strength<\/a> on your priority list when it comes to working out.<\/p>\n We spoke with Dr. Van Sickle to learn how you can get started. Below are five chair exercises that can help restore thigh muscle faster than lunges after 60.<\/p>\n \u201cWhile lunges are an excellent exercise, they\u2019re not the best starting point for many adults over 60. Lunges require good balance, coordination, hip mobility, ankle mobility, and joint control. If someone isn\u2019t ready for that level of demand, they often compensate with poor movement patterns or avoid the exercise altogether,\u201d explains Dr. Van Sickle. \u201cChair-based exercises allow people to safely build strength through a larger range of motion while minimizing fall risk. Once strength improves, they can progress to standing exercises like squats, step-ups, and eventually lunges.\u201d6254a4d1642c605c54bf1cab17d50f1e<\/p>\n Now, let\u2019s dive in.<\/p>\n \tSit-to-Stand<\/p>\n \u201cThis is one of the most functional lower-body exercises because it directly trains a movement we perform dozens of times every day. It strengthens the quadriceps, glutes, and core while reinforcing proper movement mechanics. To make it more challenging, gradually reduce the use of your hands or slow the lowering phase,\u201d Dr. Van Sickle explains.<\/p>\n\n