Watch the full workout video above and follow along at your own pace.
This 35-minute leg workout for seniors to improve walking strengthens the muscles involved in walking, with seated and standing options for every exercise.
Mom and I created this workout to help you practice the movements behind each walking step. We’ll work the hips, thighs, calves, ankles, and feet while practicing weight shifting, foot clearance, push-off, balance, and natural arm swing.
Mom demonstrates the fully seated workout, and I show the standing exercises. You can remain seated, stay standing, or move between the two options.
All you need is a sturdy chair without wheels and enough clear space to move comfortably.
YouTube video: Walk Better with Stronger Legs | 35-Min Senior Workout
Why Leg Strength Matters for Better Walking
Walking may feel like one simple movement, but every step requires several parts of the body to work together.
The hips help keep us steady as our weight moves from one leg to the other. The thighs support the knees as we accept our weight. The calves and feet help move us forward. The muscles along the fronts of the lower legs lift the toes so the feet can clear the floor.
Our core keeps the trunk upright while our arms and legs move in opposite directions.
Walking certainly uses these muscles, but a regular walk may not challenge every muscle equally. Focused strength exercises give us a chance to slow the movements down and work on the parts of a walking step that need more attention.
This is not an indoor walking or step-count workout. It is a walking-specific strength workout.
How to Walk Properly
There is no single perfect walking style for every person. We all have different bodies, proportions, abilities, and comfortable ways of moving. These six cues provide a simple starting point.
1. Stand Tall
Keep your head above your shoulders and look ahead.
Relax your neck and let your shoulders drop away from your ears. Stay tall without making your body stiff or forcing your shoulders far back.
2. Take a Comfortable Step
Place one heel a comfortable distance in front of you.
You don’t need to reach the foot far ahead of your body. A shorter step is often easier to control.
3. Land Softly
Allow the front knee to soften slightly as the foot accepts your weight.
Try not to land with a stiff or forcefully locked knee.
4. Shift Your Weight Smoothly
Move your weight toward the front foot instead of dropping or stomping into the step.
Think about allowing the whole foot to support you as your body travels forward.
5. Lift the Foot and Toes
As the back leg comes forward, bend the knee and lift the front of the foot.
This helps the toes clear the floor instead of dragging or shuffling.
6. Let the Opposite Arm Swing Forward
Allow your arms to swing naturally from your shoulders.
When your left leg steps forward, your right arm swings forward.
When your right leg steps forward, your left arm swings forward.
Keep the elbows relaxed and avoid forcing an exaggerated arm movement.
Put the pieces together and think:
Heel, shift, push and step.
What Muscles Help You Walk?
Walking uses muscles throughout the body, but this workout gives special attention to five areas.
Hips and Glutes
The glutes help support the body as we move over one leg. The muscles along the sides of the hips help keep the pelvis steady when the opposite foot is off the ground.
Fronts and Backs of the Thighs
The quadriceps on the fronts of the thighs support the knees as we accept weight.
The hamstrings along the backs of the thighs help control the leg and prepare it for the next step.
Calves
The calves control the body as it travels over the planted foot. They also help press through the foot as we move into the next step.
Ankles and Feet
The ankle and foot muscles help us adjust to the ground, support our weight, lift the toes, and finish each step.
Core and Upper Body
The core keeps the trunk upright while the shoulders and pelvis move.
Natural arm swing helps coordinate the walking pattern, with the opposite arm and leg moving forward together.
What’s in This 35-Minute Walking-Strength Workout?
The workout has five parts:
- A gentle warm-up
- Strength exercises for the major walking muscles
- Exercises that practice walking patterns
- A brief walking finish and cool-down
Before each exercise, I explain how the movement connects to walking. Knowing why we’re doing something can make it easier to focus on the muscles and movement involved.
Leg-Strengthening Exercises for Better Walking
Controlled Knee Bends
Controlled knee bends strengthen the thighs and hips.
These muscles support the body and help control the knees when the feet meet the ground.
For the standing version, bend the knees slightly as though you’re beginning to sit down. The movement can be very small.
For the seated option, Mom presses both feet firmly into the floor, holds briefly, and releases.
Side Weight Shifts
Every walking step includes a moment when one leg supports us while the other leg moves.
Side weight shifts let us practice transferring weight from one leg to the other. Keep both feet down or make the unweighted foot light if you want an added challenge.
Mom presses one foot into the floor and then the other.
Supported Hip Hinges
Hip hinges strengthen the glutes and the backs of the thighs.
These muscles help support the hips, control the legs, and keep the body from tipping forward.
Keep the supporting knee soft, send the hips back, and maintain a long spine.
Side Leg Presses
Side leg presses strengthen the muscles along the outer hips.
These muscles help keep the pelvis steady while one leg is moving.
For the standing version, press one leg gently to the side while holding the chair. Mom taps one foot out from the chair and brings it back with control.
Calf Raises
The calves play an important role in controlling the body as it moves over the foot. They also help us press into the next step.
Lift the heels, pause briefly, and lower them slowly.
Mom performs the same movement from the chair by pressing into the balls of her feet and lifting her heels.
Toe Lifts
Toe lifts strengthen the muscles along the fronts of the lower legs.
These muscles raise the toes while the leg swings forward.
Keep the heels down and lift the toes toward the shins. Try not to rock the whole body backward.
Heel Presses
Heel presses strengthen the glutes and the backs of the legs.
These muscles help extend the hip as the leg moves behind the body.
Think of this as a small press rather than a large kick.
Marching with a Pause
Marching with a pause brings strength, coordination, and balance together.
March for several counts and then pause briefly with one knee lifted. The supporting leg keeps you steady while the other leg prepares for its next step.
Hold the chair whenever you need it. Your pause can be very short.
Mom practices the same pattern while seated.
Walking Exercises for Seniors
The second part of the workout connects the strength exercises to a walking step.
We practice:
- Shifting from the back foot to the front foot
- Tapping behind and lifting the knee
- Stepping sideways without dragging the foot
- Stepping diagonally to change direction
- Pressing through the back foot
- Lifting the toes and the entire foot
- Coordinating the opposite arm and leg
- Putting together a complete slow-motion step
Slowing everything down gives you time to notice what your feet, ankles, knees, and hips are doing.
It may feel different from walking at your usual pace. That’s okay. We’re taking the movement apart so we can practice each piece with control.
Seated Leg Exercises for Walking Strength
The seated exercises aren’t an afterthought. They strengthen many of the same muscles and practice many of the same coordination patterns as the standing exercises.
From the chair, Mom works on:
- Knee lifting
- Toe lifting
- Heel raises
- Pressing the feet into the floor
- Heel-to-toe movement
- Side taps
- Diagonal reaches
- Opposite arm and leg coordination
Choose the option that works for you on the day you do the workout.
You might stand for some exercises and sit for others. The most useful option is the one that allows you to move with control.
How Often Should Seniors Strengthen Their Legs?
Current physical activity guidance recommends that adults 65 and older include muscle-strengthening activities on at least two days each week, along with aerobic and balance activities.
That doesn’t mean you need to do this particular workout twice every week. It can be one of several strength workouts in your routine.
Give your muscles time to recover between strength sessions. If you’re new to the exercises, begin with smaller movements and a manageable schedule.
Some movement is better than none, and your routine should fit your abilities and circumstances.
Read the current CDC physical activity recommendations for older adults.
Continue Strengthening Your Walking Muscles
If you’d like another lower-body workout, try our 5 Exercises for Strong Knees.
You can also follow along with Stretch and Strengthen Your Walking Muscles on YouTube.
Want personalized daily exercise guidance beyond our free workouts? Visit the Get Moving 50+ app.
Frequently Asked Questions
Can seated exercises strengthen the muscles used for walking?
Seated heel raises, toe lifts, marches, foot presses, and controlled leg movements work many of the muscles and coordination patterns involved in walking.
The seated option can also help you become familiar with a movement before trying a standing version.
What muscles should I strengthen for walking?
Walking uses the hips, glutes, thighs, calves, ankles, feet, core, and upper body.
Different muscles become more active during different parts of a walking step, which is why this workout includes more than traditional thigh exercises.
Is this an indoor walking workout?
No. This is a walking-specific strength workout rather than a cardio or step-count workout.
We slow down the movements involved in walking so you can practice weight transfer, foot clearance, push-off, and coordination.
Do I have to complete the workout standing?
No. Mom demonstrates a fully seated version of the workout.
You can stay seated, remain standing, or switch between the two options. Use the chair for support whenever you need it.
What equipment do I need?
You need one sturdy chair without wheels and enough clear space to move safely.
Supportive shoes and comfortable clothing are also helpful.
Can I combine this with a walking workout?
Yes. You can do it as a separate strength session or combine it with a shorter walking workout when that fits your energy and schedule.
Where Would You Like Your Stronger Legs to Take You?
Maybe you’d like to walk around your neighborhood, explore a new place, enjoy an outing with your family, or feel stronger moving through your day.
Keep that reason in mind as you work out with us.
Mom and I are happy to be part of your journey. Grab your sturdy chair, choose your seated or standing option, and join us for Strong Legs for Better Walking.
Let us know in the comments: Where would you like your stronger legs to take you?
Want more personalized guidance and encouragement? Try a 7-day free trial of our Get Moving 50+ app.
Stay up-to-date on our latest workouts and news! Sign up for our email list in the footer below.