Leg weakness is one of the most common presentations I see in the clinic—especially in those with arthritis and older adults.
I see individuals rocking back and forth while sitting in a chair and trying to stand. Many compensate for their weak legs by bending deeply at the hips instead of squatting when trying to pick something up from the floor. If they do this without bending their knees, it places extra strain on their backs. The lower back often pays the price for weak leg muscles. These folks may also need to hold onto something to help them stand up after kneeling.
Therapy focuses on increasing leg strength to enhance the mobility needed to complete everyday tasks with ease.
The Quadriceps Muscles
The muscles on the front of your legs—the quadriceps, also known as the “quads”—are among the largest in the body and respond quite well to strengthening exercises.
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There are four quadriceps muscles:
- Rectus femoris: This muscle runs from your hip to your knee and is the main hip flexor, meaning it assists in bending your hip upward, closer to your chest.
- Vastus lateralis: This muscle runs down the outside of the thigh, extends the knee, and helps with rising from a sitting or squatting position. It’s the largest and strongest quad muscle.
- Vastus intermedius: This deep muscle is covered by the rectus femoris. It contributes to functional movements such as stair climbing, stepping over objects, and squatting.
- Vastus medialus: The lower part of this muscle lies on the inside of the thigh and contributes to knee extension. It also plays the critical role of helping the patella (knee cap) track accurately during movement, locking the knee when standing.
7 Exercises to Strengthen Weak Legs
The following “quadzilla” exercises can be intense, but your body will respond quickly. You may only be able to complete a few of these at first, but you will improve rapidly, and your confidence will improve as you become more mobile and independent.1. Bodyweight Squats
The bodyweight squat is a classic squat with a long history as one of the best all-around quadriceps exercises.
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Step 1: Stand upright with your feet approximately shoulder-width apart. Reach your arms straight out before you and tighten your core to stabilize your balance.
Step 2: Shift your weight into your heels while pushing your hips behind you as you slowly sink into a squatting position. Continue to lower yourself until your knees reach 90 degrees; be sure they remain over your toes. Keep your back straight, your chest out, and your head up during movements.
Step 3: Once squatting, push through your heels and move slowly back to standing. Avoid springing up, and maintain control of your movements while keeping your core tight.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 15 repetitions.
This exercise will strengthen your quadriceps and help you rise from a seated position.
2. Sumo Squat
The sumo squat is a modification of the standard squat that focuses on the inner thigh muscles.
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Step 1: Stand with your feet approximately three to four feet apart and turned out about 45 degrees.
Step 2: Reach your arms straight out in front of you and tighten your core to increase your balance.
Step 3: Shift your weight into your heels while pushing your hips behind you as you slowly sink into a squatting position. Continue to lower yourself until your knees reach 90 degrees; be sure they remain over your toes. Keep your back straight, your chest out, and your head up during movements. During the squat, don’t let your heels rise off the floor, and keep your knees from moving inward.
Step 4: Once squatting, push through your heels and move slowly back to standing. Avoid springing up, and maintain control of your movements while keeping your core tight.
Step 5: This counts as 1 repetition. Try to perform 3 sets of 15 repetitions.
3. Lateral Lunge
Many people can balance front and back movements but have difficulty maintaining balance with side movements. The lateral lunge not only involves the quad muscles but also activates the hip abductors and adductors while working in the frontal (side-to-side) plane.
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Step 1: Stand with your arms to your sides and your feet close together, toes facing forward. Clasp your hands together and bring them up under your chin. This is the starting position.
Step 2: In one smooth movement, shift your weight to the right and step to your right with your right leg (about two feet) while keeping both feet forward. With a flat back and your head up, bend your right knee about 90 degrees, shift your hips back, and keep your left knee straight.
Step 3: Press into your right heel and slowly push back up into standing. Bring your foot back into the starting position, then repeat the movement on the left side.
Step 4: This counts as 1 repetition. Try to complete 20 repetitions per set and 3 sets in total.
4. Step-Ups
Step-ups can be performed on stairs or other raised surfaces such as a box or bench.
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Step 1: Stand facing a step or staircase. Your feet should be about shoulder-width apart. Maintain a tall posture while keeping your core tight. Arms should be at your sides, and your elbows should be slightly bent.
Step 2: In one movement, step onto the step with your right foot and then bring your left foot up. Take about one second to step up.
Step 3: Step back down with your left foot first and then your right. This counts as 1 repetition.
Step 4: Complete 20 repetitions with each foot, which counts as 1 set. Try to perform 3 sets. Pace your movements to keep them consistent.
5. Squat Jump
The squat jump is a high-intensity plyometric movement that builds quad strength, enhances balance, and engages your core muscles.
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Step 1: Stand with your feet shoulder-width apart with your arms at your sides.
Step 2: Slowly squat down until your knees reach 90 degrees. Flex your shoulders and bring your arms straight out in front of you as you squat.
Step 3: In one smooth movement, push back to stand rapidly enough to produce a low jump while sweeping your arms down and behind you. It takes some practice to master, but you will quickly get the rhythm.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 20 repetitions. This is an ambitious goal for some, but you can attain it if you keep at it. Listen to what your body tells you to modify the sets and repetitions as needed.
6. Bulgarian Split Squat
The Bulgarian split squat combines features of the standard squat and lunge exercises. It’s an intense movement because it places the vast majority of muscle exertion on one leg while the other only contributes marginally. The positioning of your legs during movements also challenges your balance and core muscles.
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Step 1: While looking straight ahead, stand tall with your back to the front of a sturdy chair or bench with your feet hip-distance apart, shoulders back, and your core engaged.
Step 2: Place your right foot behind you on the center of the chair. You can either point your toes and place the top of your foot on the chair or lift your toes, flex your ankle, and place the ball of your foot down like you would in a traditional lunge. Be sure to keep your back leg at about shoulder width; don’t place your elevated foot straight behind you since it will make balancing more difficult. Your back foot is designed to keep you balanced, and your front leg is where you will focus your movement and engage your muscles.
Step 3: Begin the squat by bending your left knee. Continue until you reach 90 degrees, allowing your right knee and hip to bend at the same time. Lower down until your left quad is parallel to the floor.
Step 4: Push through your left foot while using your left quad to power you back up to standing.
Step 5: This counts as 1 repetition. Try to perform 3 sets of 12 repetitions per leg, alternating legs to allow your muscles to rest between sets.
This is a tough exercise that pays solid dividends. Don’t abandon it if it seems too hard at first. Just do what you can and build up from there.
7. Walking Lunge
The walking lunge builds off the Bulgarian split squat and moves the exercise into a dynamic across-the-floor movement.
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Step 1: Stand with your feet side by side and your hands on your hips.
Step 2: Take a large step forward with your right foot, approximately two feet. As the right foot makes contact with the ground, bend your right knee and move into a squatting position with your back knee almost (but not quite) touching the ground.
Step 3: Push straight back up to standing, then repeat with your left foot.
Step 4: This counts as 1 repetition. Try to perform 3 sets of 15 lunges on each side.
This is an ambitious but exceptional exercise. You'll likely have to work up to the full sets and counts, so don’t be discouraged if you can’t do many repetitions at first. Keep at it, and you’ll improve.
This intense series of exercises can strengthen weak legs and relieve arthritic pain. While challenging at first, the exercises have a long history of success in the rehab clinic, and you will likely find them helpful.
*If you have health or mobility issues that may present problems, consult your physician before commencing exercise activity.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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