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

Introduction: Age is Just a Number

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, balance, and stability as we age. None of the exercises recommended by Sisson involve lifting a barbell onto your back, making them ideal for anyone who suffers from back pain.

As a reminder, what works for Sisson might not be right for your body. If you’re a complete beginner, or returning to strength training following an injury or surgery, it’s always best to seek personalized advice from a qualified professional.

6 Exercises to Build Strong Legs, According to a 70-Year-Old Fitness Coach

"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! You don’t have to force an exercise that doesn’t feel right just because it’s popular. There are so many ways to train your legs and still make great progress."

1. Bar Romanian Deadlift

This exercise is fantastic for targeting the posterior chain—the muscles on the back of your body. Holding a barbell or two dumbbells, hinge forward at your hips, keeping your back straight, and lower the weights down the front of your shins. Pause at the top, before pushing through your feet and rising back to your starting position. This movement "teaches your hamstrings to lengthen under load," explains Sisson.

2. Split Squats

For this movement, hold a dumbbell in each hand and stand a few feet away from a bench. Place your back foot on the bench, and slowly perform a lunge, dropping your back knee down towards the floor until you have a 90-degree bend in your front leg. Push through your front foot to rise back to your starting position. Sisson notes this is a great single-leg exercise that builds quad strength, hip stability, and balance while highlighting any strength imbalances between sides.

3. Hip Thrusts

For this exercise, you’ll need a block or box to rest your upper back against, though you can also perform them lying on the floor. Place a barbell or a couple of dumbbells across your hips and squeeze your glutes to raise your hips toward the ceiling. Pause at the top before slowly lowering yourself back down. Keep your feet flat on the floor, hip-width apart, and your knees at a 90-degree angle. "The load goes through your hips, not your spine, so you can go heavy and actually feel your glutes doing the work," says Sisson.

4. Leg Press

If you have access to a gym, the leg press is a stellar option. If you are working out at home, a goblet squat holding a heavy dumbbell in front of your torso serves as an effective alternative. On the leg press machine, place both feet hip-width apart and push the plate away, extending your legs without locking out your knees before reversing the movement. Sisson highlights this as one of her go-to choices for "full lower body loading, zero spinal compression, and one of the safest ways to push heavy leg volume."

5. Step Ups

For step-ups, you’ll need a sturdy bench or box. Holding a dumbbell in each hand, place one foot on the box. Push through the heel of that foot and lift your body until your hip and knee are fully straight. Bring your other foot up, then reverse the movement to step down. Complete all repetitions on one side before switching. Sisson describes this as a functional, unilateral movement that targets quads and glutes in ways bilateral exercises simply cannot.

6. Cable Kickbacks

If you aren't in a gym, you can replicate this using resistance bands anchored securely. Hinge your torso forward slightly, engage your core, and drive the heel of your working leg straight back behind you, squeezing your glute at the peak of the movement. This serves as an ideal isolation finisher to zero in on the glute-hamstring tie-in and build lower body definition.