Free Lower Body Exercises for Over 50s

Hip thrusts

Targeting glutes and hamstrings, hip thrusts with a barbell or dumbbells on the hips build lower body strength, enhance hip stability, and improve athletic performance.


Lunges are another effective exercise for the lower body. They work the quadriceps, hamstrings, glutes, and calves, helping to increase strength and balance. Lunges can be done with dumbbells or a barbell for added resistance.


Deadlifts primarily target the hamstrings, glutes, and lower back muscles. They are excellent for building overall lower body strength and improving posture. It is important to maintain proper form and start with lighter weights to avoid injury.


Step-ups are a great exercise for strengthening the quads, hamstrings, and glutes. They mimic the motion of climbing stairs and can be done with a weight in each hand to increase the intensity. Step-ups also help improve balance and stability.


Squats are a fantastic free weight exercise for strengthening the lower body. They target the quadriceps, hamstrings, and glutes, helping to improve overall leg strength and stability.

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