Leg Strengthening Workout for Beginners and Seniors

This is the simplest leg strength workout you'll find on KZbin. This is the perfect workout for seniors and beginners who want to build leg strength safely and effectively (without overdoing it). Grab a chair and jump in!
CHAPTERS
00:00 Intro
02:02 Demonstration of Leg Strength Exercise
02:19 Follow Along Set 1
03:11 Goals
04:13 Follow Along Leg Set 2
05:11 Programming
06:07 Closing
HELPFUL LINKS
🎥 Full Body Workout: • Fast, SAFE full body w... • Fast, SAFE full body w...
💪Donate to support this channel: paypal.me/uprighthealth
⚡️Become a member! / @uprighthealth
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
👉 Healthy Hips for People with Hip Impingement! uprighthealth.com/fai
👉Crush Chronic Muscle Tension with a FREE Self Massage Program: bit.ly/rollrelease
---
👉 UPRIGHT HEALTH HOME TRAINING PROGRAMS: uprighthealth.com/diy
👍 Recommended gear (shoes, bands, etc.): uprighthealth.com/recommended...
➡️ Facebook: / uprighthealth
➡️ Instagram: / uprighthealth
🙉 Podcast: www.uprighthealth.com/podcast...
---
At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
ENDING CREDITS MUSIC
David Cutter Music - www.davidcuttermusic.com
ABOUT THIS VIDEO
If you want stronger legs, sitting in a chair won't do it. This lower body workout will build leg strength so you can stand, squat, and climb easier. Make sure you do this lower body workout carefully, paying attention to the sensations of your body. If you want to improve leg strength, do this workout 2x/week and keep aiming to make the leg exercise a little harder each week!
#LegStrength #BeginnerWorkout #UprightHealth

[@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

[@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💖

[@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.

[@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!

[@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]

⁠

[@jamiepittman8389]

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.

[@catecurl3790]

I love how you 'make it real' . You focus on the activity, not some unnecessary kit to do it on.

[@havefaith4358]

I go to the kitchen and do 15 to 20 using my kitchen sink for support. I'm 70. I do at least two sets and I try to do at least one set a day. I have knee replacements. Thank you for this.

[@jennyrenken8451]

I enjoy your videos. I'm 72. I am not at this beginning stage. Thanks to practicing leg strengthening.. My doctor was impressed when I showed him I could do and hold an Asian squat -- thanks to you!

[@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). 💚

[@maryjoanneabraham859]

I am 77 years old and I have knee osteoarthritis! Love your show and keep up with your daily exercises!

[@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 ...

[@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.

[@glenystrigg1066]

Thank you I'll try this I'm a lady 81yrs & independent.

[@matildaedwards4332]

UR awesome!

[@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.😮

[@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.

[@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

[@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.

[@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!!!!👍👍

[@JamesRedmond-nr9us]

Just discovered this vid and started the excercise, following the advice. I’m 61 and noticed a weakening over the past year.Looking at other comments I’m pretty confident this will work for me. I’ll post an honest update 3 months from now.

[@JamesRedmond-nr9us]

Just to add: I plan twice a week (Tues/Fri) before moving up to mon/weds/fri, depending on progress.

[@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

[@barbarakimbirkolsen3404]

Thanks so much for something for beginners something that is doable and with such a good explanation.💗

[@Uprighthealth]

Glad it was helpful!

[@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.

[@peggyshepard9560]

This is now on my calendar for Monday and Thursday, very doable - 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.

[@debbiet5130]

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

[@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.

[@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.

[@theymightbelions]

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

[@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.

[@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🙏❤

[@smallfootprint2961]

Thank you. I need this.

[@MikeNielsenN4S7M4]

Thanks for your channel, the simple, straight forward language, the demonstration of your lesson(?) and so much more about how you relate to whom ever is listening. I can say that I have learned much from your segments. Mikey!

[@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. ❤💃💃💃

[@philipclock]

OUTSTANDING!! Thanks! I'm 75, other than diet and exercise nothing more important than having strong and flexible legs, calves, ankles for everyday activity.

[@reginasoul3929]

Thanks for your kindness while teaching the exercises. 💖

[@mariarooney6262]

Thank you for your patience with us. ❤️

[@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!

[@nirripadayachee521]

Thanks alot. Much appreciated. Will certainly start this exercise

[@noahvale2627]

Your channel has helped a lot. I'm 70 and working on the Asian squat, etc. It's working.

[@Uprighthealth]

YESSSS! Tell us more! ❤️

[@pete7835]

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

[@ingrid2543]

Thank you for taking the time to make this great video.

[@shaffer4220]

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

[@giovanna5643]

Great exercise! 👍 Thank you 🙏 😀❤️

[@josechuy5334]

Thanks for the patience. Very clear and simple to follow. 👍👍👍👍👍👍👍

[@davidwee6927]

Thank you. I am really enjoying myself doing the workout exercise to strengthen our legs.

[@PhillyGirl-pt3vq]

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

[@annbell3864]

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

[@louiseregan2498]

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

[@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 💓 💗

[@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.

[@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!

[@pearldiver7]

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

[@Uprighthealth]

Thank you very much!

[@rkgupta1791]

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

[@sultancastro9813]

My legs have been on the weaker side ever since. I'll definitely try this excercise. Hopefully this will help me keeping my balance more stable.🤞 Thank you so much for the demo.

[@alexarostoska1428]

You are convincing me. Tomorrow I 'll start my first exercise, promissed 👍❣

[@lbowen9708]

did you start? what kind of progress? are you regular with your exercise?

[@annebowditch7816]

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

[@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 !!

[@tcrown3333]

ABSOLUTELY BRILLIANT ADVICE! Thank you so much.

[@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

[@saraht4973]

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

[@robertnordeen4631]

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

[@conybio28]

Good workout for hips, thigh & calf muscles. Thanx a ton.

[@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.

[@sharoneladavis2023]

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

[@sewfun196]

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

[@thefinancialnavigator]

I am so grateful to have found your channel. Thank you so much I need help. My knees are horrible, so thank you I am starting tonight.

[@brendadrew834]

Thanks for the great tips, much appreciated~

[@diannejowers7857]

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

[@ndjubilant8391]

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

[@surimenon7660]

Thank you i am mid 60 i do body wt exercise...APPRECIATE your time and Presentation, With kindest Regards and Gratitude from INDIA 🙏❤️🙏

[@lynng4802]

Hey. This is working. Great workout. Thank you for taking time to make this video. 💜⭐⭐⭐⭐⭐

[@unitytira4954]

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

[@pramodkshirsagar6636]

Very good for gaining strength in feets for older age people. Thanks for the information.

[@freddielaker2]

Sitting on the floor is easy - Getting up is like giving birth to a nation!

[@susanwidmer5680]

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

[@Uprighthealth]

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

[@harishbhambhani2333]

Very well brought out in video. A good study seems to have been done by you. We must learn to understand what our body signals us.

[@robertnbobn7664]

Wow, great easy way to get stronger. Thank you.

[@user-tb5fq3qx9g]

I have been doing these for a couple years now when old. Helps a lot, I hold on to a door knob every two days with push ups

[@stevesims2243]

excellent presentation. I feel motivated and empowered.

[@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.

[@WahjoeGunawan]

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

[@hildakuruvila700]

Thank you. Can you please post more excercises for the legs and thighs strengthening for seniors.

[@tanyaowen8223]

Cool, I would like to try that one, thank you🙂✌🏼

[@rkgupta1791]

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

[@rohitdeuja]

Thanks , senior citizen from Nepal .

[@patricia753]

Love your video's!!! Excellent!!

[@Navigator5]

Thank you for sharing your knowledge.

[@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 !

[@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. 🤕

[@suemoreno5217]

Thank you I will be following❤

[@hectors.sanchez23]

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

[@mikioni]

This is amazing! Thank you 👏👏

[@noahvale2627]

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

[@joshuakukoyi6172]

Thanks,I like your emphasis on details

[@lancepulver9180]

Great video. Just what I needed!

[@johnbodman4504]

Very practical and well explained.

[@user-tp8wl6li4h]

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