5 Lower-Body Workouts for Women Over 50

Stiff-Legged Dead Lift

Keep your feet hip-width apart and your hands towards your thighs while you grasp a dumbbell in each hand. 

Stiff-Legged Dead Lift

While maintaining your back straight and your knees slightly bent, drop the weights until they are almost touching the floor as you squat.

Squat to Leg Raise

Separate your feet to hip-width, bend your elbows, and grip a dumbbell in each hand an added difficulty.

Squat to Leg Raise

Slight outward pointing of the toes. Sit back as if you were about to tap your hips on a stool behind you.

Crossover Kick 

You should be on all fours with a dumbbell tucked behind your left knee.

Crossover Kick

Pull your abs in as you lift your left leg straight up, foot flexed, until your thigh is parallel to the floor. 

Hip Check

Weakness in the gluteus medius, in particular, is quite frequent. 

Hip Check

Use this simple test to see whether you’re right: In front of a mirror, stand with one leg up to hip height.

Hip Check

A yardstick laid across the top of your pelvis and resting on top of your front hip bones should be parallel to the floor.

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