Leg Strengthening Workout for Beginners and Seniors

[@Uprighthealth]

What days are you going to do this workout on? Drop me a comment!👇 💪Donate to support this channel: paypal.me/uprighthealth 👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips

[@nuthinbutlove]

Tuesdays and Fridays. I started on the leg raises last week (Tuesdays and Fridays as well) where you're seated and while bracing your leg in the air you straighten the knee and then relax it. I've done those four times so far and I noticed a difference immediately. I'm amazed how something so small could make such a tremendous difference. I'm a bit nervous to try squatting just yet because my knees are so terrible but if these keep improving my condition I plan to begin working on squatting in a few months. I may not ever get to where I can remain squatted for any length of time or even get all the way down, but if my knees become stronger it's worth the battle. Thanks so much!

[@wendyhannan2454]

Is it ok to do these deep squats, with old knee injuries ?

[@janetconners5459]

Mon-Wed-Fri.

[@shanticahn6494]

Hi ~ shantimama in portland oregon Leg strengthen ~ 1st. Fri 6/24/22

[@shanticahn6494]

2nd session plan: tuesdays

[@007Palatino]

Love that you actually take the time to do the reps with us. That kind of attention to detail is what so many KZbinrs miss.

[@AmethystDew]

People over 50 should be pushed by a nationwide campaign to take a critical look at their leg strength. Leg exercises should be at the core of senior health care. Walking without fear and increasing longterm independance. This channel is a must for the older person and they have a duty to their own good health to watch it and act upon it.

[@lignaquy]

👏👏👏👏👏👏

[@allamerican3118]

I agree, I walk each day & visit gym for about 4-5 classes per week plus at least 2-3 times after classes to do additional gym work for another 30-60 min. on the bike, weights, etc. In my 70’s. Luv it all.

[@allamerican3118]

May I please know this video that you made sir to strengthen the knees? Have a bad knee some, even though doesn’t bother me all the time; only once in a while. Many thanks.

[@consuelokirchner5560]

So true!! I'm 55 healthy as a horse til all of a sudden NOT!!

[@reginasoul3929]

I agree with you. Thanks💖

[@koflan]

I was always pretty fit until I got sick, and after years of chronic pain and illness, and the resulting upward creep of my weight, I'm in rough shape. I've experienced so much grief coming to terms with the capabilities I've lost, and it's very humbling to have to completely start over. I'm still relatively young, and this video is still easier than what I need right now, but I'm so grateful for people like you who post things like this to help me or others who are just trying to rebuild. So-called "fitness culture" is riddled with vanity and clout-chasing and desperation, so it's extra special to find someone who understands that we're all just working with the body that we have to make the most of our time on earth. Thank you very much.

[@tic857]

@@koflan wishing you well on your road to recovery and strength. I'm dealing with something similar.

[@rhiconic]

I’m 73 and noticed a weakness in my legs when out walking with my dog looking into it I came across your channel did this simple exercise and felt my muscles working so gently does it twice a week I’ll keep you posted.Thank you.

[@prabhakarapvegmail3044]

For old age we can expect muscle and bone weakness Muscles may tear Bones may become brittle.

[@tamething1]

Frequency beats intensity. It's amazing what simple stretches with just a few repetitions can accomplish if you make them a habit.

[@dcwatashi]

Notice how this person did not give us an update

[@hazelrevayseifert6757]

To go down stairs safely, take hold of the rail with both hands facing the railing, then put you left foot down on the next step followed by the right foot... one step at a time. I learned this method in rehab and it is a safe and secure way to go down a stairway.

[@christinabernat6709]

May I suggest just one more thing? If the floor is wooden such as yours is, push the chair against the wall totally to have it super stable - so in case the person has to REALLY lean into the chair to rise or bend, the chair will not slide forward and destabilize the person's stance etc.

[@cfrandre8319]

🎯🎯🎯 Excellent point!

[@CzechJamie]

Thank you for caring about the weak. I am a retired RN who retired to stay with mom. Mostly, I quilt and do house chores… not enough exercise! I have lost much muscle, strength, and balance. This video is great instruction and encouragement for me. May every blessing be yours.

[@jaysterling7257]

I suffered from lower back pain and tight hamstrings for years. It wasn’t until you made me realize it was actually incredibly tight quad muscles that were causing all my problems that I was able to get out of pain. Thank you so much.

[@sananaveed9556]

Hi Jay ! I can't understand English well... Can you pls explain me what are the tight quad muscles and where are they located in our body ? I request please explain in easy English... Thanks

[@gardenboots7464]

Quad muscles - front part of legs, from knee to hip.

[@doramorrill3499]

@@sananaveed9556

[@adriennebeecker5000]

A very helpful. Important exercise to strengthen the leg muscles and help with balance.

[@indiramulliah7750]

⁠

[@moon-ud8tq]

I love that you help us beginners AND seniors who have weak legs but can get them stronger, little by little (no rush nor cramming nor discomfort, too). 💚

[@claires8735]

Love that you have these videos for beginners! ❤️ Six years ago, I started working out for the first time ever in my life. I started with 2 & 3 pound weights. Now I can lift considerably heavier.

[@Uprighthealth]

Nice work!

[@jasodan72]

I love that you are embracing that knees over toes are ok to do, and actually beneficial and not harmful.

[@Uprighthealth]

See also: kneesovertoesguy on KZbin

[@MsJsmith99]

I was concerned about this as most squat videos I watch say to avoid having your knees going over your toes.

[@MsJsmith99]

@@Uprighthealth I will check it out

[@jaytee2642]

I was very surprised to see that, because I've ALWAYS heard that knees over toes is the absolute worst thing ever...although I can't even remember why. It's just THE RULE!! I'll check out kneesovertoesguy.

[@dogsmumm]

This is very encouraging for people with weakness and who might be reluctant or embarrassed to exercise. Thanks for taking the time to do the exercises along with the viewers. Leg strength is essential for independent living. If you can’t get up from a chair or the toilet, you will be put in a nursing home. It’s really that simple. Save your life; do your squats.

[@terrib3083]

Thanks so much, I’m 71 and need to start exercising again. Your exercises are perfect for me to get back in the habit.

[@margaretmcgovern51]

Great!!!!👍👍

[@littlevoice_11]

It's so refreshing to see guides like this. I feel immense shame over my weakness as others my age are much stronger and fitter. I aspire to be well, but its a battle when you have illness related muscle loss. My lack of strength and stability makes me scared and I find myself gradually reducing get up, using stairs etc as I subconsciously fear falling and not getting up again.

[@Uprighthealth]

Please remember you will only get stronger by challenging yourself. It's so important for your mental and physical health. The weaker you become, the more frightened you will feel, and the cycle will reinforce itself. Strive for strength. It will be worth it.

[@catriamou]

@@Uprighthealth So true. Wisdom. Fear stops many of us but working to strengthen us is our saving tool

[@nisahahmad264]

So true.....

[@fluff7uk]

This is so true. I have arthritis fibromyalgia/ fatigue and am no spring chicken. This is exactly the sort of approach I need.

[@ramlinshoes]

Stop making excuses. Just do it.

[@jeffharmed1616]

Great exercise. I’ve been doing this a long time (I’m 71) for stronger legs in the early morning to crack those joints into functioning correctly for the rest of the day. Most people think it’s for muscles but for me it’s for joints, ligaments, tendons and lubricants

[@tselisoncholu7914]

I've just turned 72,and I am an amputee moving on one leg.i've been on leg strengthening exercises but can't quite balance accordingly because of lack of coordination between my brain and my leg.This video is my favorite to opt for something different.😮

[@jlosurdo60]

So much great information for an old, injured lady. Gives me hope for improvement! Thanks!

[@irenejohnston6802]

Ditto. Had nasty fall 10 yrs ago. Feel the effects now. I'm 83. Thanku v much UK

[@michellewelch6013]

Thank you! Old lady here, hopeful for a stronger me. You are so encouraging.

[@Uprighthealth]

You got this! Old ladies can be strong ladies too 😀

[@victoriaadewumi8075]

I will surely try it Infact i have been praying for exercise that can strengthen my feet

[@kathcares]

Wow, I never realized how much work I need to do on strengthening my muscles! Life is so easy for us here in the US; we barely have to challenge ourselves to function fine. Then things start falling apart! Thanks to you I'm looking forward to a healthier and more active old age. Your videos are even helping me rest and sleep better.

[@rayetteadair6734]

Thanks for your exercises. I just found your channel and have already seen some that I need and will be using. I am going to be 70 in a couple weeks and going downstairs is a nightmare. Thanks again for giving me hope and the ability to help myself ❣❣❣

[@Uprighthealth]

You're so welcome and good for you for taking the first steps toward more strength (pun intended)

[@davidperry3531]

These squat exercises are so important in our everyday life in being able to get up and down easily from chairs, in and out of cars and so many other things that we do every day. I am in my 70s and have been doing squats for some time now and also make them more difficult by lifting weights at the same time. You will soon be amazed just how much easier these daily exercises become.

[@jelizabethpetrie6656]

Thank you for the wonderful leg strength ideas. I was hit at 40 with a stroke from a chiropractic cervical dissection. Now at 60, from 20 yrs of a desk job, my upper left (affected side) leg muscles feel shakier and I have a stiffer left ankle. So these achieve helping both.🎉 I walk outside or treadmill 1hr. Three times a week and my calves are stronger but thats it. ❤💃💃💃

[@MrPhinn1]

People, the main objection is to KEEP MOVING and BE ACTIVE. You don't need a gym or lots of equipment. You can work every muscle right at home with what you have at home. You just gotta get off your keister and want to do it. If you keep consistent, you will quickly notice a difference. BUT STICK WITH IT!!!

[@reginaclaiborne627]

Oooooooh weeee so true I been working since I was 15 and now I am 59 and my hospital job close down and my legs was already in bad shape ..but I haven't worked in 2 months and I cant hardly walk ...so I am going to do your exercise twice a week ...thank you so very much ...

[@theymightbelions]

I broke my leg a year ago and this video was super helpful! So I can get stronger! Thank you!

[@fluff7uk]

Thank you. This is really helpful for those of us who have chronic health issues and who are getting on a bit. The very clear advice and guidance makes such exercise possible.

[@smallfootprint2961]

Thank you. I need this.

[@doloresgiles5515]

I just found your channel today, while looking for stretching exercises. I also started with a fitness class at a local college. I mentioned to my instructor that I needed to strengthen my legs and he suggested squats. Well I can say that I’m on my way with the help of your videos for my legs, hips, glutes and more. I like your teaching method and you workout to show us how the exercise is done.

[@hardayaldawra1458]

I am 80 years, was having good health a year back. Now developed BPPV. Need some one to help me get up once I fall down. Hope this would help me.

[@lukewalker1051]

I am 70 years old, overall fit but have some peripheral neuropathy in my lower legs. i come from a cycling and biking background. I have started doing 3 sets of 22 rep's deep squats (femur past horizontal) with 25 lb barbell to my chest holding the dumbell in goblet position largely out of fear I am losing some level of leg strength which of course all aging humans do. I do this 3 x's a week in addition to mostly zone 2 training on the bike. Other drill is...see how many seconds you can stand on each foot. If you can stand for 1 minute on each foot without losing your balance which I can, you are good as a senior. Again, I find what feels like neuropathy disturbing, but when tested, my strength is good including my balance and reflexes and I still have good performance on the bike for my age in particular having trained with elite riders in the past.

[@debbiet5130]

This is a really good - and simple - exercise! Thank you very much!

[@rkgupta1791]

Very informative and beautifully executed video. Thank you very much.

[@leticiamagbujos301]

I did it. Without hurting myself. Im 65 years old. Thank you. I will include it in my routine exercise

[@roberthuot7887]

Holy moly your old!

[@bardavidi4959]

Your Leg Workout Demonstration was Great...........I followed it and Felt all my Leg Muscles like never before.............After a week and half I am doing 10 squats of three reps each from 5 when I started.............Very Simple yet Effective............Excellent Work......Selah

[@pete7835]

Great video, I'm very weak muscle with chronic back pain. Very inspiring - I've already started. Thank you very much.👌😊🙋‍♂️

[@WendyHannan-pt7ez]

77 here I have knee and back problems, I can do squats but not too deep. Twice a week sounds doable for me, then I’ll take it from there. I’ve started walking 20- 30 min a day I have to pace my exercise since being diagnosed with fibromyalgia. Thank you I enjoyed your video.

[@pearldiver7]

You have a great voice and presentation style for these videos. Well done. Very professional.

[@Uprighthealth]

Thank you very much!

[@sivagamiblessykuppan1469]

Hello Sir, Thank you so much,your teaching is fantastic, really from my bottom of my heart I appreciate you,God Bless you abundantly ,I really enjoying your exercise . While climbing the stairs case,I have corrected myself,I am 60 years old now Sir Recently I have started watching your programs in You Tube🙏❤

[@joehalljr3091]

Thank you so much for these leg exercises! I have arthritis in one knee. This exercise has really help. When do we move to the next level?

[@vyger6336]

Thanks for the great video helping people help themselves. A few years ago I was walking 6 miles to and from work . I retired 2 years ago at 70 and now at 72 my hips and legs are giving me problems and im sure it's from lack of exercise. I just started walking again and even though it hurts, i know in the long run it is good for me to exercise the parts that hurt. I just came across your video and I'm going to incorperate it into my routine. Doing this just the first 2 times of 12 reps I can tell this is a great low impact starter exercise . Thanks Again !!

[@mariarooney6262]

Thank you for your patience with us. ❤️

[@joycestyleofcooking]

Joy Lv Tube INFACT your videos are amazing 👏 just started ASIAN SQUAT and the strengt am building h in my legs and knees are incredibly insane! In few days Thank you so much 💓 💗

[@shaffer4220]

First timer here. Excellent video providing a gentle start for almost anyone. Let’s do this!

[@sandystevens8426]

THANK YOU FRIEND 😊😊😊😊

[@ndjubilant8391]

Thanks for this video. Very helpful to show to my 71 year old mother.

[@hestergreen2031]

Thank you, this is very helpful. I’m 74, my legs are not as strong as they once were. So, now I have to do exercises to make things better.

[@Uprighthealth]

You got this!

[@kaamkmca]

Thank you for making this task so simple and effective. From the beginning of this video you came across as believable and convincing. This gave me confidence to undertake the exercises as worthwhile use of my time. I was so happy to get surprising results. Thank you once again.

[@omorikayoko]

I loved this routine!! I do have overpronation (flat feet) and when I try to squat my right knee goes inward.. I'm an Asian without the Asian squat power! But your videos are giving me some hope. If you could possibly one day address what to do with inward collapsing knee I would appreciate it! Loving your "can't jump" vid playlist!!

[@turn-n-burn1421]

I don't yet know what I want to say here; I fit into that 60 year old bracket. I was never an athlete, but was athletic (small difference mentally, ie, lacking complete dedication) but in my mind, I'm still in my 40s. Young 40s. Of course like most men, you put a few of us together and you quickly have a group of teenagers. The way you present this makes me giggle, because right after my stroke some years back, my wife and I joined the local Y. One of the perks as she viewed it was the Silver Sneakers class. I was both, disinterested due to having been in decent shape and never dipping my toes into something, but rather diving right in, yet at that point, aside from my disinterest, I couldn't even do all these things they were having us do. But the way you gently present this as either speaking to soft, elderly people or kindergartners just makes me smile. My knees have been a problem since my mid 20s and now I'm forced into this slow roll if I actually want to improve my situation. Thanks for all of these videos.

[@sewfun196]

This is a much needed instructional & educational video. Thank you for sharing

[@Cessnagirly]

GREAT VIDEO! THANK YOU!

[@jm-bv1wh]

Great video. I'm 75, and have trouble getting out of my kayak. Will try this exercise to see if it helps with leg strength.

[@Uprighthealth]

yes

[@pauljack7170]

👏👏👏👏👏 i start doing exactly these exercises one week ago ( i invented myself ) do 2x 15 .. it is good for legs heart and i am 80 ! thanks to confirm my intuition is right !

[@raygsbrelcik5578]

In my 70's, but not to far gone! I'm thankful for the Martial Art Training I engaged in back in my teens, twenties, and onward; However, in my 60's I had begun to neglect my legs somewhat. These exercises are very helpful.

[@johnbodman4504]

Very practical and well explained.

[@louiseregan2498]

I've been following for about three months now. Find all your exercises very helpful. Just wanted to say ... thanks.

[@WahjoeGunawan]

I do squat 60 times, 15 x 4 set, 3 times a week in a swimming pool. It helps so much.

[@JMcYrk]

Thank you! I am getting weak and it concerns me a lot. This feels like something I can do!

[@giovanna5643]

Great exercise! 👍 Thank you 🙏 😀❤️

[@KC-bi9jw]

I spent the summer in Beijing 10 years ago and one thing I noticed was how the older generation worked out together outside in groups. And the city even builds exercise equipment in their parks or public spots that are accessible to anyone. It blew my mind seeing them play the hacky sack game (I forgot the name of it, with the feather thing) but they were so flexible! Even when I went to India we visited a relatives house and they were soooo old but still sitting cross-legged on the bed and getting up so swiftly and easily.

[@NancyHartzenberg]

Absolutely fantastic we elderly needs this since our legs tend 2 get weaker by age thank you so much

[@PhillyGirl-pt3vq]

Looking for a leg exercises and found this one. Very good for strengthening the legs and I CAN do them! Thank you! ❤🙏🏻

[@KadiddlehopperClem]

This a gift to anyone struggling with leg weakness. Only thing I would add is breathing skills. Some folks may actually get light headed doing this exercise. So plan on this and have someone nearby to assist if needed. Also I would suggest something more stable than a chair. Maybe the doorway or something that is not going to move if you feel a little unsteady. Squatting regularly can change your life! It helps strength in legs, increases circulation, helps digestion and mental outlook and clarity.

[@carylbodammer5134]

Hopefully I’m not asking you to repeat anything, but what about the old rule of keeping the knees behind the toes? Does that change when the heels are elevated? I have knee issues with squats which has resulted in major atrophy of my leg muscles which I have been trying to correct so knowing this information might help me learn to better exercise the muscles without taxing the knees. Thank you for your videos!! They have been super helpful 😊.

[@saraht4973]

Thanks. I always learn from you. This will help my recovery from breaking my foot 🦶😁

[@nikm2376]

I am 84 years old! I was/I am a Judoka (Braun Belt, 1st Kyu), a rother bad one as I can not control my temper.. I got a miniscus on the right knie and the left one is a bit damaged, but I will try your advice as Mr. Georg Hatzitheodoridis is of the same opinion as you are! Id you dont use muscles they are going to atrophy! Thank you Matt!

[@nirripadayachee521]

Thanks alot. Much appreciated. Will certainly start this exercise

[@rkgupta1791]

I really love the way you teach to do the exercises makes me confident. Thank you.

[@tomad4051]

Awesome, … just what this old man needed 🤔😎🥰🥰🥰

[@justinantony9849]

Can you please inform me why we need to elevate the heel. Thank you.

[@giovanniparracino4104]

One of the best instructors on the net

[@Mike-hb4pc]

I'm a little late to the game here, but I was under the impression that one shouldn't go beyond a 90-degree bend in the knees as going further puts too much stress on the knee (which is only controlled by muscles). I do mine by using a chair. The trick is finding a chair that is at the right height. So I sit down, and to prevent yourself from using your arms/hands to 'cheat', place an object on the floor and use your hands to pick that up. As you progress, you can add some weight, like maybe a dumbbell to increase the resistance. And you're right, twice a week is plenty. Or, every three days.

[@gloriakobayashi8979]

Thanks 🙏 a lot Sir…. I’m gonna try this because my knees is starting aching.. 68 yrs. old senior

[@sharoneladavis2023]

Thank you! This is the best BEGINER exercise I've found!! I can do this😃

[@nassermj7671]

I can use this. Thx, thumbs up.

[@patriciavarga4084]

Thanks Matt! Love ur humor😁. You have helped many.🤗

[@Uprighthealth]

Thanks for your continuing support! You can also join the channel as a "Stabilizing Muscle" by clicking the JOIN button! You deserve a sweet badge by your name so people know you've been such a supporter of my channel! ❤️

[@patriciavarga4084]

@@Uprighthealth I don’t need recognition but I don’t see a ‘join’ button.

[@jolujo5842]

Great grasp of gradual training for strength. It all takes patience, persistence and perseverence. Light repitition is always better than heavy single lifts. I suffer from an L3/4 disk herniation that has infringed 50% into my central spinal canal. This has caused serious weakness in my leg muscle control and ability to walk more than 100 yards without losing muscular control. I hate seeing my once strong leg muscles atrophy. 🤕

[@noahvale2627]

I'm rewatching these and can do so much better than when I first saw them.

[@stephanygates6491]

I enjoyed it. I’m almost 65, and I go slower than you do, I get 9 reps for your 12. I can’t help a little popping as I do it, but slow is much safer for me. Thanks!

[@lh6097]

I have advanced avascular necrosis of my right hip. I used to do a lot of running and squatting when I was in the military now my legs are not what they used to be and I lost a lot of strength due to the lack of exercise. I started doing these and I noticed my right leg getting stronger. I started adding a weight belt with a few pounds not a lot so I wouldn't damage my hip but enough to give me a burn. I enjoy this exercise. Thanks.👍

[@DexterTan1]

Great vid. I have a chronic illness which limits exercise and results in chicken legs. Did my first sets as instructed. Knees nearly buckled at second rep but then they remembered how to work. I have feeling I'm going to be sore tomorrow! I hope I'll be able to walk to treatment. 🙂

[@matildaedwards4332]

You are awesome, ty.

[@Navigator5]

Thank you for sharing your knowledge.

[@unitytira4954]

Good day, I want to thank you for your kind instruction, and this informative video. I will start doing this exercise. Blessings.

[@tcrown3333]

ABSOLUTELY BRILLIANT ADVICE! Thank you so much.

[@rodneydangerfield7153]

Thank you, Upright Health, for this helpful video in order to strengthen my leg muscles so I may safely pick objects up from the floor and not losing my balance!

[@hectors.sanchez23]

Thank you, I have that problem with my legs. I will give it a try moderately and hope to improve my balance.

[@susanwidmer5680]

Thanks! I really appreciate your videos - have helped me so much!

[@Uprighthealth]

Glad to help! Thank you very much for your support, Susan!

[@annbell3864]

Thank you so much for this. When we look for help on youtube it is great to find it!

[@sergefrechette8995]

I’ve had a mild stroke more than a year ago , working my way back to normal, working on my right leg and balance, this will do it.

[@kdzvocalcovers3516]

great tutorial..saved this old guys legs..i was ready to sue my legs for non support..lol..Bravo!

[@sal8527]

Thanks! I’ve learned so much from your approach and am getting stronger as a result!

[@Uprighthealth]

Thanks so much! Glad it has helped!

[@robertnordeen4631]

Cool. I've never seen these exercises. I sure need these for my knees, legs. Thanks.

[@suemoreno5217]

Thank you I will be following❤

[@marguita100]

Thanks for this. My knees crack and pop just walking but I have to do intentional cracks just to relieve pain. Anyway, if you buy a Laz-e Boy, I won't be mad at you. Enjoy it!

[@sergefrechette8995]

This I have to add to my morning exercise.👍

[@amirbhatti4294]

Nice one knowledge of the knee pain 😮

[@diannejowers7857]

Thank u for this good work out. My first time ⏲ trying this exercise feels 👍 great.

[@pardumankahlon5946]

So lovely way to strengthen leggs

[@rkgupta1791]

Very beautiful video, the presentation is very very good, makes you feel to do it and benefit. Thank you.

[@Eliana1949]

I always thought it was bad to have knees over toes but I guess not. Thank you for Counting with us.

[@renemedina5251]

Thank you 🙏🏼

[@annebowditch7816]

Thankyou. I have to start leg exercises and this is so simple and a great starting point.