5 Bed Exercises to Restore Leg Strength After 60, Faster Than Squats

Maintaining leg strength is often taken for granted, yet it’s fundamental to an active, independent life as we age. It impacts mobility, balance, and the ability to avoid falls, and injuries. After 50, a natural, age-related loss of muscle mass called sarcopenia can begin to diminish this essential strength. But even with sarcopenia, regaining or bolstering leg strength is possible, and surprisingly, you don’t necessarily demand to hit the gym or perform challenging squats. A series of simple exercises performed in bed can be a safe and effective starting point.

We spoke with Nikkiey Stott, BSN, AAAI/ISMA-CPT, a certified coach, 3x Pro Bodybuilder, and co-founder of WarriorBabe, to learn about five bed exercises that can restore leg strength faster than squats, particularly for individuals over 60. Stott emphasizes that lying down removes pressure from the knees and hips and eliminates the need for balance, making these exercises accessible and safe for rebuilding strength in a controlled manner. Learn more about Nikkiey Stott and her approach to fitness.

Starting with gentle, floor-based workouts can build both physical strength and confidence. The ultimate goal is to gradually progress to standing bodyweight exercises as strength and stability improve.

Glute Bridges

Lie flat on your back with bent knees and feet hip-width apart, arms at your sides with palms pressing into the mattress.
Press through your heels to lift your hips until your body forms a straight line from head to heels.
Squeeze your buttocks, holding at the top for 2 seconds.
Lower your hips back to the start position.
Perform 3 sets of 12 to 15 reps.

Straight Leg Raises

Lie flat on your back, arms at your sides and legs straight.
Lift both legs off the floor, keeping them extended.
Utilize control to lower without allowing your legs to touch the ground.
Perform 3 sets of 10 to 12 reps on each leg.

Inner Thigh Squeeze

Lie flat on your back with bent knees and feet flat on the mattress.
Place a pillow between your knees and squeeze them together.
Hold for 5 seconds before releasing.
Perform 3 sets of 10 to 13 reps.

Side-Lying Leg Lifts

Begin by lying on one side with your legs stacked, your head resting on your bottom arm, and your top hand placed on your hip.
Lift your top leg upward.
Hold it for a moment.
Slowly lower.
Repeat on the other side.
Perform 3 sets of 12 to 15 reps on each side.

Heel Slides

Start by lying flat on your back with your legs on the mattress.
Place your arms at your sides and gently press your lower back into the mattress.
Slide one heel back toward your hips before lengthening it back out.
Complete 3 sets of 10 to 15 reps on each side.

The decline in muscle mass and strength that comes with age, known as sarcopenia, begins as early as our 30s, according to research. Gaylord Hospital details the impact of sarcopenia on mobility and overall health. This loss can significantly impact balance and increase the risk of falls, which can lead to fractures and further limit mobility. Maintaining leg strength is therefore crucial for preserving independence and quality of life.

It’s important to remember that these bed exercises are a starting point. As strength improves, incorporating more challenging exercises, including standing bodyweight exercises, is recommended. Consulting with a physical therapist or qualified healthcare professional can help tailor an exercise program to individual needs and abilities. Addressing nutritional deficiencies is also a proactive step in minimizing the effects of sarcopenia, as highlighted by Westmont Living.

What to consider moving forward: Regular physical activity, combined with a balanced diet and appropriate supplementation, can play a significant role in maintaining leg strength and overall health as we age. If you are experiencing significant weakness or have concerns about your mobility, it’s always best to seek guidance from a healthcare professional.