Lower Body Exercise for Seniors: Improve Strength and Balance

1. Stand 12 to 18 inches from a table or chair, feet slightly apart.
2. Bend forward at hips at about 45-degree angle; hold onto a table or chair for balance.
3. Slowly lift one leg straight backwards without bending your knee, pointing your toes, or bending your upper body any farther forward.
4. Hold position for 1 second.
5. Slowly lower leg. Pause.
6. Repeat with other leg.

Alternate legs until you have done 8 to 15 repetitions with each leg.

7. Rest; then do another set of 8 to 15 alternating repetitions. Add modifications as you progress.

Index: Lower Body Exercise for Seniors: Improve Strength and Balance

1. Before You Start: Safety Tips for Balance Exercises
2. Side Leg Raises: strengthen muscles at sides of hips and thighs
3. Hip Flexion: strengthen thigh and hip muscles
4. Hip Extension: strengthens buttock and lower-back muscles
5. Balance Exercises You Can Do Anywhere, Anytime
6. Balance Exercise: Checking Your Progress
7. How much balance exercise do I need, and how often?