This article is a transcribed edited summary of a video Bob and Brad recorded in February of 2024. For the original video go to https://youtu.be/PGPk6Ulm9Ck
Brad: If you want to learn how to strengthen your legs, this is for you. It's great for older people and for beginners. And what else we got to say, Mike?
Mike: Plus we're going to show you the two common pitfalls people fall into to not actually strengthen their legs and how to avoid them.
Brad: That's right. We got a great example that fits most people. So here's a true story. My sister, who's older than me, she's in her sixties, she's having problems with her leg strength, she's noticing when she's walking that her knee is starting to buckle, obviously very uncomfortable and puts you at potential for falls. So, naturally she came to me, the most famous physical therapy along with Bob and Mike. She said, "Give me some exercises." I gave her a couple of videos I thought were spot on, and about a week later she calls me up and she says, "These exercises aren't working. "I've been doing them very aggressively "for the last seven days "and I actually feel a little sore and weak."
Mike: So the biggest mistake she was doing was doing them every day and not letting her legs rest and recover. That is mistake number one. Take breaks in between your exercises.
Brad: That's right. Too much, too soon. Now the second mistake that we found with other people is they do the exercises improperly or the mechanics aren't quite right causing some problems, and that's just a matter of us having good videos or giving good instructions. Sometimes there's some misunderstandings, so that way you can simply look at our videos again to make sure you get it right if things don't seem like they're going well.
Mike: So the two rules with all these exercises is to not perform them every day. So if you're going to do it Monday through Friday, work out Monday, Wednesday, Friday, take a day off in between.
Brad: That's right. And in regards to form, make sure you really focus on the form. And another thing is, as far as intensity, so many people think you have to do the repetitions until your muscles are burning so bad that it is just going to get you stronger with no pain, no gain. Do not do that, especially the first week. Allow the muscles to adapt and rebuild, and you'll have much better success by the second week. Alright, we're going to show four specific exercises. Each one deals with your leg strength a little bit differently. The first one, and I really like to address this, is if you happen to have that weakness in your legs and you feel that leg buckle like, "Oh, wow." And that's quad strength you want to work on. This exercise is very specific for this problem and you're going to need a ball, either a six- or eight-inch ball like Mike or I have. It's really important that it's a squishy ball, not really soft but about like this, a nice kickball. Go down to the park, see what you got laying around. Take that ball. You can do it long-sitting, like Mike is positioned here on the table, or standing. Now if you feel comfortable with doing it standing, that's the best way to do it because it's in a weight-bearing position just like you are when you have the problem, but if this is too aggressive, that's a good way to start. We're going to do the 10 repetitions. Mike, you wanna start showing it in a long-seated position? This is probably not going to work real good on a bed. You could do it, but a carpeted floor is preferred.
Mike: So what you're going to do is actually push the back of your knee into the ball pushing it down into the floor. I'm on the mat here, but notice when I'm doing this, I'm keeping my heel down on the mat. It's not popping up and kicking.
Brad: Right.
Mike: So this is going to work on that little extension bit, activating those quads, it can help prevent that knee buckling.
Brad: Good. Excellent. Now if you want to do the method where you're standing, if I'm working my right leg, I'm going to keep most of my weight into my right foot. Put the ball right at the back of the knee, bring your foot in so we got a little bit of a bend in the knee, and, again, I'm weight-bearing through that leg and I'm pushing and squeezing. Now, this I like to just do like 10 repetitions, but I do them slow. I like to hold and push for about a count of two or three and relax. Make sure you breathe between each one, upper body stays relaxed. Focus all the energy down into that leg. Go and relax. Go and relax. Mike, you have any other comments or tricks you like to do?
Mike: Sometimes you can use a rolled-up towel instead of a ball if you do not have one.
Brad: Sure. Yep. That's a nice option. Alright, let's go to number two. Now, the next one we're going to do is sit-to-stand, which is actually, in my opinion, kind of an earlier beginner's version to doing squats. Use a chair and it works very well. If this is too easy, you can progress to the next one. Go ahead, Mike. Tell them how to do it. Mechanics is really important on this particular one.
Mike: So, it's good to get your butt to the edge of the chair before you stand up making it a little easier. Notice I have a slight lean forward. For beginners, if you struggle without using your arms, you can certainly use your arms to push up, stand all the way up, reach back and control yourself on the way down. Do not stand up and flop back down. You're not really strengthening your legs. As your legs become stronger, try to push more with your legs than your hands, maybe just use them for support. If this becomes easy, you can certainly try one arm, and then once that becomes easy, don't use your arms at all. You can cross them over your chest. Go up and then sit back down, try to perform up to 10 repetitions over time.
Brad: That's right. And there's even the more advanced version that I've worked with some people. Put your arms up like that and it works your balance.
Brad: You need to be just a little more advanced, depends on where you're at, and what we even will tell them in the extra advanced version, do it without touching the chair. Go ahead. So you're going to go down, let your buttocks get within two inches of the chair, and come back up. Then you're actually doing a squat, so you've actually progressed from the beginner level all the way up to the full squat, and eventually, if you don't need the chair, take it away.
Mike: You can even touch the chair for a landmark, just don't sit because I'm still engaging my legs.
Brad: Do that one more time, Mike. Look how straight he keeps his back. Now Mike does a lot of lifting in the gym. He's very aware, and because he's a therapist, how important this is and he demonstrates it very well. Alright, let's go to number three are we at?
Mike: Yep. So exercise number three is called the split squat or it's a variation of a lunge here. So for beginners, you certainly don't have to go all the way down to the ground and back up, you can just do partials. Also, if you're new to this, hold onto support. You can have a cane or a stick in your hand, maybe a countertop next to you, whatever is comfortable for you. What you're going to want to do is maintain a nice proper upright posture with my spine. My right leg is forward. This is the one that I'm going to be working. Left leg is back, and you're simply going to lunge down. If you have sensitive knees, maybe put a pad or a throw pillow on the floor to protect your knees and then you're going to come back up. Try to control it down and control it back up. If you're new and your legs are weak, you can certainly use a countertop or cane to help push up if you get stuck down there. Try to do five to 10 repetitions on one leg and make sure to switch to the other side. Same positioning, one foot forward, one foot back, and a nice lunge like this. You're going to get strengthening here. The back leg is going to get some hip flexor stretching. Just a good overall leg exercise.
Brad: A word of warning about this one. If you've never done these before, this is one where you can easily get in trouble for doing too much too soon. It really is a rather difficult exercise if you haven't done it before and if you go too low. Don't even try to get your knee to the floor if you haven't done them before. One other thing, if you're having knee pain, make sure that you're really attentive to the knee in the front. If you find yourself where your knees goes over the toes too far, that stresses this knee a little bit more and it may create pain, but if you keep the knee above the ankle and do it, it may easily get rid of that pain, and that's what you'll want to do.
Brad: Some little tricks on how to do these properly and pain-free, which is critical. Now this last exercise I really like because it integrates function, things you do every day, as far as going up and down steps, as well as leg strengthening. You'll see exactly what I mean. Mike, take it away.
Mike: So these are just called step-ups. Now do it at a stair. Hold onto both rails if needed. If you only need one rail, that is fine, or no rails if you are strong enough. Now I'm going to start with my right leg. I'm going to place it on a step. I'm going to step up just to that step and then bring my left leg back down keeping my right leg up here. I'm going to try to do five to 10 repetitions on one side before I switch. Notice I'm trying to focus on pushing up with this leg and slowly lower back down. You can push from the back leg if you're too weak, but try to focus on using the leg that is placed up on the step. Nice slow controlled movements.
Mike: Make sure to work the other side. If you feel like you get too tired doing too many reps on one leg at once, you could certainly go left leg up, then right leg up, then you feel like you're in a jazzercising class or something.
Brad: You would know Mike. Now, there's a couple things that Mike pointed out and I want to reemphasize is the form. He talked about going up and then going down slow with good control. The going down is actually more critical, and you get better strengthening than going up, so make sure you go down slow. The other thing is if you have any knee problems or if you want to avoid having them in the future, is be very cognizant or aware that the knee that's pushing up, the leg that's pushing up, stays directly over the toes. Now watch what happens. This is a tendency for a lot of people is the knee wants to go in and then it comes back up once I get up. That stresses the knee joint quite a bit and you do not want to do that, so really be aware of that. And coming down slow you'll have great success with this and you'll get stronger noticing hill-climbing, steps, and those types of things much easier.
Mike: Yes, it's a very functional movement. Good for any age.
Brad: You can't go wrong with the step-ups. Alright, so again, remember the two big mistakes and avoid them. Avoid too much too soon, too many reps, too much intensity as well as good form that we talked about. And we've got another video, Mike.
Mike: If you want to check out more videos on leg-strengthening exercises for seniors, check out our video "3 Leg Strengthening Exercises Every Senior Should Do."
Brad: There you go.
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