5 At-Home Moves to Rebuild Thigh Strength After 65 Without a Treadmill

The treadmill is convenient, but it’s not the only way to train your legs at home.

If there’s a staple in most home gyms, it’s the treadmill. It offers a simple way for people at nearly any fitness level to walk, jog, or adjust intensity with speed and incline, no matter the weather or time of day. Still, repeating the same treadmill routine can feel repetitive, and it isn’t the only easy option for building stronger thighs. Here are five home exercises that can help restore thigh strength after 65.

“Home exercises can be a safe and effective option because they allow older adults to build strength using controlled movements and a comfortable pace,” says Denise Chakoian, Rhode Island certified fitness trainer and owner of Core Cycle and Fitness LaGree, who has more than 16 years of experience training people of all ages and fitness levels. “Many exercises can also be done next to a sturdy chair or counter for extra support if balance is a concern. Treadmill walking is great for cardiovascular health and endurance, but it does not challenge the thigh muscles in the same way that resistance exercises can. To rebuild muscle, the thighs need to work against some form of resistance, whether that comes from body weight, resistance bands, or light weights.”

A straightforward workout at home can strengthen the thigh muscles more directly while still being adjustable to your current fitness level.

Chair Squats

1. Stand tall in front of a sturdy chair with your feet hip-width apart and your toes facing forward.
2. Brace your core and keep your chest lifted.
3. Reach your arms forward.
4. Bend your knees and hips to lower into a squat, as if you’re about to sit. Keep your weight in your heels.
5. Pause just above the seat for about 5 seconds.
6. Drive through your heels to stand back up.

Sit-to-Stands

1. Sit near the front of a sturdy chair with your feet about hip-width apart.
2. Cross your arms over your chest, with your hands resting on your shoulders.
3. Lean slightly forward, press through your feet, and stand up tall.
4. Lower yourself back down slowly and with control.

Step-Ups

1. Stand facing a 6- to 8-inch step.
2. Place your left foot firmly on the step, keeping your core engaged and your chest tall.
3. Press through your left heel to lift your body until your left leg is straight and you are standing on the step.
4. Lower yourself back to the starting position with control.

Wall Sits

1. Stand with your back pressed against a wall.
2. Slide down until your knees are bent at a 90-degree angle, as though you’re sitting in a chair.
3. Hold the position for the prescribed amount of time.

Standing Leg Extensions

1. Stand tall while holding onto a sturdy chair or counter for support.
2. Lift one foot slightly off the floor and bend your knee.
3. Straighten your leg forward gradually.
4. Bend your knee to return to the starting position.
5. Repeat on the other side.