Legs Feel Weaker? This Is Probably Why

Dr. Alyssa Kuhn shows us how it doesn’t have to be that way:

Time to step up

This exercise will, by itself, help build/restore the strength necessary for most leg-related tasks, including walking, ascending/descending stairs, lowering yourself to a seat or the floor, and rising from a seat or the floor.

• Beginner lateral step-up: stand sideways to a low step, place your inside foot on top, push through that leg to bring your other foot up, then step back down and repeat while adjusting your stepping foot slightly behind for less knee stress or parallel/in front if comfortable.
  • Knee-safest form: if you have existing damage to your knees, a little extra care is needed for this one, so keep your stepping-down foot slightly behind your lead leg, to help keep your knee behind your toes, while taller or more forward positions can increase the knee-bend, and/but can still be fine so long as it feels comfortable.
  • Minimum-risk version: step side to side on the floor, widening your step based on your hip mobility and speed to build coordination, endurance, and lateral strength with lower risk (start with this one if for example you have osteoporosis and/or poor balance)
• Intermediate march step-up: step sideways onto the stool with your inside leg, drive up, and lift your opposite knee into a march to challenge your core, balance, and single-leg strength, using light support if needed.
• Advanced weighted step-up: hold weights at your sides or shoulders, step up sideways while pressing through your heel, stay upright without leaning forwards, and increase difficulty with heavier weights or a higher step.

For more on all of this plus visual demonstrations, enjoy:

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Want to learn more?

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Take care!