Lower Body Strength Exercises
Improve power, balance and flexibility with these simple lower body strength exercises. Learn how to do heel raises, standing hip extension, side leg raises and more.
Strengthens quadriceps and hip flexors
- Sit up straight and tall with one foot on the floor.
- Gently raise one leg, knee straight, supporting your leg with both hands.
- Hold, relax and repeat several times with each leg.
Leg Press with Resistance Band
Strengthen your legs with the leg press, which works your quads, hamstrings and calf muscles.
Strengthens the hamstrings, quadriceps and calf muscles
- Loop an exercise band over one foot, holding the ends at waist level.
- Bend your knee and raise your thigh slightly, taking up the slack in the band with your hands.
- Straighten your leg by pushing on the band.
- Bend your knee and put your foot back on the floor.
- Repeat with other leg.
Seated Knee lift
Strengthens the muscles that flex the hip
- Pull an exercise band over your thighs and hold the sides of the chair seat.
- Slowly raise a leg up from the chair against the band.
- Lower and switch legs.
- Repeat several times.
Strengthens hip abdcutors
- Using a counter or chair for support, stand tall with knees and feet pointing forward.
- Tighten your abs and slowly raise your leg straight out to the side.
- Lower and repeat several times with each leg.
Strengthen the muscles of the buttocks and thighs
- Sit on the edge of a chair with feet and knees facing forward and slightly apart.
- With your arms straight out in front of you, slowly stand up nice and tall.
- Sit back down while your arms stay up.
- Repeat several times.
Strengthens calves, muscles around hips and knees and improves balance
- Standing by a counter or chair for support, rise up on your toes with your knees straight and your body tall.
- Slowly lower down onto your heels and repeat.
Strengthens hip extensors
- Standing by a counter or chair for support, keep abs tight.
- Raise one leg slightly backward, keeping your knee straight until your foot is about 3 to 4 inches off the floor.
- Hold, then slowly lower.
- Repeat several times for each leg.
Stay in the Know. Live in the Yes.
Join the Live Yes! Arthritis Network. Tell us a little about yourself and you will receive emails packed with the latest information and resources to live your best life and connect with others.