Machines often can’t fulfill the necessity for “real-life control.”
If you’re hitting the gym, the leg press machine is probably part of your routine. It’s a low-impact option to strengthen important lower-body muscles like the hamstrings, quads, and glutes, which, I mean, we all appreciate that. But the downside? Machines tend to focus on isolating muscles and, well, you lose out on that essential “real-life control,” as Matt Bandelier, a personal trainer and director of business development at Eden Health Club, puts it. He offers a quick eight-minute workout designed to enhance thigh strength even faster than the leg press.
Bandelier points out, “The leg press works your quads, but it doesn’t really challenge your balance or activate the stabilizers in your knees and hips. That’s why many people can do leg presses but still struggle with stairs or stepping off a curb.”
For older adults, a solid lower-body workout should incorporate various movements that bear weight and improve stability. It’s all about being adaptable and functional.
Complete each move for one minute, or do 10 to 15 reps on each side, and repeat for a full eight-minute circuit.
Box Squats
Bandelier suggests, “This replaces your leg press, but your core and hips engage instead of your back lying on a pad.”
- Stand tall in front of a sturdy chair or workout bench with your feet hip-width apart.
- Engage your core and keep your chest lifted.
- Bend at your knees and hips to lower into a squat—as if you’re about to sit down. Make sure your weight stays in your heels.
- Lightly touch the chair’s surface with your glutes.
- Press through your heels to rise back up.
- Take about 3 to 4 seconds to lower back down for each rep.
- Aim for 10 to 15 reps per round.
Bodyweight Hip Hinge (Good Mornings)
Bandelier emphasizes, “This helps your thighs share the workload with your hips, which protects your knees.”
- Stand tall with feet hip-width apart.
- Place your hands behind your head.
- Press your hips back while keeping your chest tall.
- As you hinge forward, you’ll feel a nice stretch in your hamstrings.
- Engage your hamstrings and glutes to push your hips forward.
- Complete 10 to 15 reps.
Reverse Lunge to Knee Drive
Bandelier advises, “Go slowly. This enhances strength, balance, and coordination.”
- Stand tall with feet shoulder-width apart.
- Place your hands on your hips.
- Step back with your right foot.
- Lower into a shallow lunge.
- Push through your front heel to rise while driving your back knee up toward your chest.
- Pause for a moment.
- Switch to the other leg.
- Complete 10 reps on each side.
Split Squat Isometric Hold
Bandelier explains, “This activates your thighs while being easy on the joints.”
- Step into a split stance with one foot forward and the other back.
- Lower until your front thigh is engaged and your back knee hovers off the ground.
- Keep your chest tall while holding this position and focus on your breathing.
- Hold for 20 to 30 seconds on each side.
Squat Pulses
- Start standing tall with your feet slightly beyond hip-width.
- Drop into a shallow squat.
- Remain low and perform small, controlled pulses.
- Keep your chest lifted and your weight on your heels.
- Do this for 30 seconds.
