- Stand tall and upright with your feet spaced hip-width apart and your arms either by your sides or your hands on your hips.
- Shift your weight to one foot and point the toes on the opposing foot into the ground.
- Rotate this foot by transferring floor contact from your little toe, to big toe, to ball of your foot, continuing this motion for the specified reps or time.
- Repeat the exercise with the other leg.
Lower Body Functional Workout for Seniors
29 min
·
10 exercises
This lower-body functional workout is designed to mimic the common movements you use in daily life. Doing this routine once a week will not only make those everyday tasks feel easier but will also help you build the confidence in taking on new day-to-day challenges. Go get 'em!
Ankle Circles
Begin by loosening up those ankles! Use a wall for stability if needed.
0:30 rest
Half Squats
Only half squats here! Aim to complete around 6 to 8 reps per set.
0:30 rest
Standing Side Leg Raises
Complete 6 per side per set, then you're ready to go!
0:30 rest
Sumo Dumbbell Squats
Work within your comfort zone! There's no need to get too low, merely a healthy and workable limit before driving yourself back up.
1:00 rest
Hip Raises
Try to hold the top portion of each rep for a full second!
1:00 rest
Donkey Kicks
Complete 6 controlled reps per leg per set and keep that back nice and flat.
1:00 rest
Seated Dumbbell Calf Raises
Keep the motion steady for the full 30 seconds, you're almost done!
1:00 rest
Wall Sits
There's no need to go into a full squat! Just aim for a light burning sensation and hold it for the full 15 seconds.
0:30 rest
Standing Single Leg Circles
A relaxed 15 seconds per leg, then you're all done!
Double Arm Lateral Raises to Overhead Extension
Close out today's routine with some light shoulder mobility to close!
This Lower Body Functional Workout for Seniors 29 min gym workout plan effectively targets your calves, glutes & hip flexors, upper back and ankles.... Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 10 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Lower Body Functional Workout for Seniors
29 min
·
10 exercises
This lower-body functional workout is designed to mimic the common movements you use in daily life. Doing this routine once a week will not only make those everyday tasks feel easier but will also help you build the confidence in taking on new day-to-day challenges. Go get 'em!
Ankle Circles
Begin by loosening up those ankles! Use a wall for stability if needed.
Primary muscle group(s):
Ankles
Half Squats
Only half squats here! Aim to complete around 6 to 8 reps per set.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors
- Place your feet at shoulder-width apart while keeping your chest up and your abdominals braced
- Optionally, you can use something to stabilize your squat, such as a chair or support beam
- Begin the movement by bending at your knees and lowering your body down towards the ground while driving your hips back as if you’re sitting in a chair
- Once you feel you’re around halfway to a full squat, pause, and then drive your hips forward to return to the starting position
Standing Side Leg Raises
Complete 6 per side per set, then you're ready to go!
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Quadriceps
- Place your feet at shoulder-width apart while keeping your chest up and your abdominals braced.
- Slightly bend at the knees and lift your chosen leg out to the side; it should be reasonably straight.
- Continue to lift until your foot reaches 1 to 2 feet off the ground.
- Lower your leg back to the starting position and repeat for the other side!
Sumo Dumbbell Squats
Work within your comfort zone! There's no need to get too low, merely a healthy and workable limit before driving yourself back up.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand up straight with a tight core and flat back.
- Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
- Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
- Complete this wide stance squat by having your thighs come parallel with the ground.
- Pause and slowly return to the starting position without locking your knees.
- Repeat.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Glutes & Hip Flexors, Hamstrings
- Set a barbell on a rack at your shoulder height.
- Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
- Hold on to the bar using an overhand grip so that your palms are facing forward.
- Lift the barbell off the rack by pushing up with your legs while straightening your torso.
- Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
- Keep your head up and look straight ahead at all times, as looking down will put you off balance.
- Ensure your back is straight. This is the start position.
- As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
- Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
- Hold for a count of one.
- As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
- Pause for a count of one.
- Repeat.
This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors, Hamstrings, Lower Back
- With your feet shoulder-width apart, stand with dumbbells as your sides with your palms facing each other.
- Keeping your back straight and facing forward, squat down until your thighs are parallel to the floor.
- Pause for one second.
- Pushing up from your heels, raise back up to starting position and repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Hip Raises
Try to hold the top portion of each rep for a full second!
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings
Secondary:
Abs, Lower Back
- Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.
- Place your hands out to your sides palms flat for stability.
- Raise your glutes off the floor by extending your hips upward while pushing down through you heels.
- Continue until your back, hips and thighs are in a straight line. Hold for a count of one.
- Return to the start position by lowering your hips back to the floor.
- Pause then repeat.
Donkey Kicks
Complete 6 controlled reps per leg per set and keep that back nice and flat.
Primary muscle group(s):
Glutes & Hip Flexors
Secondary:
Abs
- Position yourself on all fours on a mat.
- Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift.
- Once you’ve completed the reps on the right leg, switch legs.
Primary muscle group(s):
Abs, Lower Back
Secondary:
Glutes & Hip Flexors
- Position yourself on all fours with knees underneath the hips and wrists under the shoulders.
- Engage your abs and keep your spine neutral, pulling the shoulder blades towards the hips.
- Lengthen the left leg until it is straight out and in line with your hips while simultaneously raising and straightening your right arm until it is parallel to the floor. Keep your head and shoulders aligned at all times.
- Gently lower your arm and leg back to the starting position and alternate with the other arm and leg.
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
- Lie face down on a flat bench with your hips on the edge of the bench. Fully extend your legs and raise your feet up from the floor so that they are in line with your body .
- Place your arms on top of the bench, using them to hold on to the front edge of the bench for stability.
- Squeeze your glutes and hamstrings and straighten your legs until they are level with your hips. This is the start position.
- Start the exercise by raising you left leg higher than your right leg.
- Then lower the left leg as you lift the right leg and so on.
- Alternate in this manner until you have done all repetitions for each leg.
When performing this exercise, breathe normally. As your strength increases, you can add ankle weights.
Seated Dumbbell Calf Raises
Keep the motion steady for the full 30 seconds, you're almost done!
Primary muscle group(s):
Calves
Secondary:
Ankles
- Seat yourself comfortably on a solid chair, with your back straight and unsupported. Keep your feet planted about shoulder-width apart.
- Rest each dumbbell upright using a hammer grip on the top of each thigh just above the knee.
- When ready, slowly raise your heels as if moving to tiptoes. Continue to elevate until you feel a nice stretch in your lower calves, then briefly hold.
- Slowly lower your heels back down to the starting position to complete 1 repetition.
Wall Sits
There's no need to go into a full squat! Just aim for a light burning sensation and hold it for the full 15 seconds.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Stand tall against a wall with your head and back touching the wall.
- Position your feet so that they are shoulder-width apart and a few inches away from the wall.
- Rest your arms at your sides.
- Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position
- Return to starting position by straightening your knees and standing tall again.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Calves, Hamstrings
- Place your feet at shoulder-width or just outside of shoulder-width. Turn your toes out slightly. Brace your core and keep your chest up.
- Swing your arms up to shoulder level as you slowly bend your knees and push your hips backward. Lower yourself until your thighs are parallel with the ground.
- Pause and stay in this position for as long as you can. Return to the starting position by dropping your arms and push your hips forward.
Standing Single Leg Circles
A relaxed 15 seconds per leg, then you're all done!
Primary muscle group(s):
Glutes & Hip Flexors
- Stand tall and strong with your hands on your hips and eyes looking forward
- Gently elevate one foot off the ground, transferring your weight to your grounded foot
- Bring your elevated foot back, then forwards, and then out to the side in a continuous, circular motion
- Complete for the designated reps or time before repeating with the other leg
Double Arm Lateral Raises to Overhead Extension
Close out today's routine with some light shoulder mobility to close!
Primary muscle group(s):
Shoulders
Secondary:
Upper Back & Lower Traps
- Stand with your back straight, your feet shoulder width apart, and your arms hanging naturally by your sides
- Keeping your arms fully extended and your torso stationary, lift your hands out to your sides and up until they reach your shoulder level, exhale as you do so
- Lightly squeeze your shoulder muscles at this position, and then continue to elevate your arms until they are outstretched overhead
- Hold briefly and then gently lower your arms back to the starting position in a smooth controlled movement inhaling as you do so
We're not done yet!
Exercises done
of 10
Approx. time left
32:15
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