I’m Stronger Than Ever at 70 — Here Are 6 Exercises to Build Strong Legs

Introduction to Ageless Strength

If you think turning 70 means slowing down, you need to follow Carrie Sisson on Instagram. Sisson, a 70-year-old fitness coach, started taking strength training seriously in her 30s, and at 70, she is stronger than ever. Lower body strength is essential for daily functional fitness, as well as improving your overall balance and stability. None of the exercises outlined below involve lifting a heavy barbell onto your back, making them ideal for anyone who suffers from back pain or wants safer alternatives to traditional heavy squats.

As a reminder, what works for Sisson might not be right for your individual body. If you are a complete beginner or returning to exercise after an injury or surgery, always consult a qualified professional.

6 Exercises to Build Strong Legs Without Back Squats

“Back squats are only one of many ways to build strong legs!” says Sisson. “Whether your back is bothering you, you’re working around an injury, or they just don’t feel good for your body, there are plenty of other options. These are 6 of my favorite exercises to keep training your quads, glutes, and hamstrings without putting a bar on your back!”

1. Bar Romanian Deadlift

This exercise is exceptional for targeting the posterior chain—the muscles on the back of your body. Holding a bar or two dumbbells, hinge forward at your hips while keeping your back straight, and lower the weights down the front of your shins. Pause briefly, then push through your feet and return to the starting position. Sisson notes that this movement “teaches your hamstrings to lengthen under load.”

2. Split Squats

Hold a dumbbell in each hand and stand a few feet away from a workout bench. Place your back foot on the bench, and slowly perform a lunge by dropping your back knee toward the floor until you form a 90-degree angle in your front leg. Push through your front foot to rise. This single-leg movement builds quad strength, improves hip stability, and highlights any strength imbalances between sides.

3. Hip Thrusts

Using a block or box to support your upper back (or performing them flat on the floor), place a barbell or dumbbells across your hips. Squeeze your glutes to drive your hips toward the ceiling. Keep your feet flat on the floor and knees at a 90-degree angle. Because the load goes through your hips rather than your spine, you can lift heavy while safely targeting your glutes.

4. Leg Press

If you have gym access, the leg press is a fantastic machine-based option. Place your feet hip-width apart on the platform and push the plate away, extending your legs without locking out your knees, then reverse the motion. For a home alternative, perform goblet squats holding a heavy dumbbell in front of your chest. The leg press offers full lower-body loading with zero spinal compression.

5. Step Ups

Using a sturdy bench or box, hold a dumbbell in each hand and place one foot on the platform. Push through the heel of that foot to lift your body upward until your hip and knee are fully extended. Complete all repetitions on one side before switching. This is a functional, unilateral exercise that trains your quads and glutes dynamically.

6. Cable Kickbacks

If you aren't at a gym, you can replicate this with a resistance band anchored securely. Hinge your torso forward slightly, engage your core, and drive the heel of your working leg straight back, squeezing your glute at the peak of the movement. It serves as an ideal isolation finisher to build lower-body shape and strength.