21 Best Lower Extremity Exercises for Women Over 40

As women enter their 40s and beyond, maintaining a healthy and active lifestyle becomes increasingly important. However, the type of exercise matters! In this blog post, we’ll explore 21 of the best strength-building lower extremity exercises that are KNEE, Back, and Hip-friendly.  

7 Powerful Glute Exercises for Lower Extremity

Ladies, resistance training is necessary as we age. With the following exercises, make sure you are challenging your body enough while doing it safely.

Glute Bridge with March

• Lie on your back with your knees bent and feet flat on the ground.
• Lift your hips towards the ceiling, forming a straight line from your shoulders to your knees.
• While maintaining the bridge position, lift the right knee towards your chest, then alternate with the left knee.  
• This exercise adds an element of stability and balance.

Seated Leg Press:

• Use a leg press machine at the gym to target not only the leg muscles but the glutes as well!
• Don’t worry if you don’t have access to a leg press machine, you can use resistance bands too.
• Sit comfortably, press through your heels, and extend your legs while keeping a slight bend in the knees.

Side-lying Leg Raises: 

• Target the outer thighs with side-lying leg raises to enhance hip stability.
• Start by lying on your R side. You may use your hands to support your head, 
• Slowly lift your left leg straight up and hold for a few seconds before lowering it back down. 
• Tips: Add ankle weights or a challenge, or you can use resistance bands. Going slow is always better than fast.

Stationary Lunges:

• Stand with feet hip-width apart and step one foot forward.
• Lower your body into a lunge, ensuring your front knee is directly above your ankle.
• Hold this lunge position for 15 seconds and then switch legs. 
• As you progress, you may increase the hold time. 
• Start with using your body weight, and then you may progress to dumbells.  
• There are several versions of lunges (lateral lunges, reverse lunge, walking lunges) but if you have weak knees or have arthritis, I recommend static exercises like a stationary lunge. 

Consistency and proper form are key to seeing positive results. It’s advisable to consult with a physical therapist or personal trainer before starting a new exercise program, especially if you have any existing health concerns or conditions.

Strengthening the glutes is considered crucial in functional training for several reasons. The glutes are the largest muscle in your body and are meant to do most of the work. When you are using other muscles, such as your back muscles, to do functional tasks like lifting boxes, you will end up with back pain. 

The glutes contribute significantly to maintaining proper posture. Strong glute muscles help stabilize the pelvis and spine, preventing issues such as lower back pain and postural imbalances.

The glutes play a vital role in hip stability. By strengthening these muscles, you enhance the ability to control and stabilize the hip joint, which is crucial for activities like walking, running, and jumping.

Well-developed glutes contribute to improved balance and coordination. This is especially important as we age, as balance tends to decline, increasing the risk of falls. Strong glutes help prevent falls and support stability in various movements.

7 Best Exercises for the Thighs for Women Over 40

For women over 40, it’s important to incorporate exercises that target the thighs and promote joint health, flexibility, and balance.

Here are seven effective exercises for the thighs, focusing on the hamstrings and quads, suitable for women over 40:

Squats

Squats are famous for their variations and ability to effectively target the glutes, hamstring, and quads. 

Squat Variations are air squats, goblet squats, back squats, wall squats, and stationary squats. For women over 40, as a physical therapist assistant, I recommend stationary squats to prevent knee injuries. 

Deadlifts

• Engage the entire posterior chain with deadlifts. 
• Stand with your feet about hip-width apart. The barbell should be over the middle of your feet.
• Toes can be pointing straight ahead or slightly turned out.
• Bend at your hips and knees to reach down and grip the barbell.
• Before lifting, take a deep breath and brace your core. Imagine you are about to be punched in the stomach.
• Lift the bar, and keep the bar close to your body as you stand up.
• As you stand, fully extend your hips and knees at the same time.
• Squeeze your glutes at the top.
• Hold this position for a few seconds before lowering the bar back down. 

Leg Extensions:

• Use a leg extension machine at the gym.
• Sit comfortably, extend your knees to lift the weight, and then lower with control.

Hip Flexion: Stand tall, lift one leg forward with knees locked. Hold it for a few seconds before coming it back down and repeat. 

Hip Extension: Stand tall, lift one leg to the back with knees locked. Hold it for a few seconds before coming it back down and repeat. 

These are simple exercises that have proven to be an effective leg workout for older individuals. 

Hamstring Curls on a Stability Ball

• Lie on your back with your heels on a stability ball.
• Lift your hips towards the ceiling, rolling the ball towards you.
• Extend your legs, rolling the ball away, and then curl it back towards you.

Top 7 Calf Exercises for Women over 40 

For women over 40, calf exercises should not only aim to strengthen the muscles but also consider joint health and overall functional fitness.

Here are seven effective calf exercises suitable for women in this age group:

Seated Calf Raises:

• Sit on a chair or bench with your feet flat on the ground.
• Place a weight (dumbbell or barbell) on your thighs.
• Lift your heels off the ground, contract your calf muscles, and lower them back down.

Heel Drops:

• Stand on an elevated surface (like a step) with your heels hanging off the edge.
• Lower your heels below the level of the step, feeling a stretch in your calves.
• Lift your heels back up to the starting position.

Single-Leg Calf Raises:

• Stand on one leg, lifting the other foot slightly off the ground.
• Perform calf raises on the standing leg.
• This exercise helps improve balance and targets each calf individually.

Toe Taps:

• Sit on a chair or bench with your feet flat on the ground.
• Lift your toes toward the ceiling, keeping your heels on the ground.
• Lower your toes back down, tapping them lightly on the ground.

As always, consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any existing health concerns or conditions. Adjust the exercises to match your fitness level and goals.

Most Common Lower Extremity Injuries, Diseases and Disorders Found in Women Over 40

As women age, there are several common lower extremity injuries, diseases, and disorders that may become more prevalent.

It’s important to note that individual health varies; not every woman will experience the same issues. However, certain conditions are more commonly observed in women over 40.

Here are some of them:

• Osteoarthritis:
  • Osteoarthritis is a degenerative joint disease that becomes more common with age.
  • It can affect the knees, hips, and ankles, leading to pain, stiffness, and reduced mobility.

• Osteoporosis:
  • Osteoporosis is a condition characterized by decreased bone density, making bones more fragile and susceptible to fractures.
  • Women over 40 are at a higher risk, particularly after menopause.

• Bunions:
  • Bunions are bony protrusions that form at the joint at the base of the big toe.
  • They may result from genetic factors, improper footwear, or changes in foot structure over time.

• Peripheral Artery Disease (PAD):
  • PAD is a circulatory disorder that can affect the lower extremities.
  • Reduced blood flow to the legs may cause pain, cramping, and weakness, especially during physical activity.

• Varicose Veins:
  • Varicose veins are enlarged, twisted veins that often appear in the legs.
  • They can cause discomfort, aching, and a feeling of heaviness.
  • Women over 40, especially those who have been pregnant, are more prone to developing varicose veins.

• Stress Fractures:
  • Stress fractures are tiny cracks in the bone caused by repetitive stress or overuse. Postmenopausal women may be at a higher risk due to decreased bone density.

• Deep Vein Thrombosis (DVT):
  • DVT is the formation of blood clots in deep veins, commonly in the legs.
  • Aging, hormonal changes, and prolonged periods of immobility can increase the risk.

• Rheumatoid Arthritis:
  • Rheumatoid arthritis is an autoimmune condition that can affect joints, including those in the lower extremities.
  • It causes inflammation, pain, and swelling.

Tips for Safe and Effective Workouts:

• Warm up before starting your workout with light cardio and dynamic stretches.
• Focus on proper form to avoid unnecessary strain on joints.
• Incorporate both strength training and flexibility exercises to maintain joint health.
• Listen to your body and progress gradually.
• Avoid lifting heavy weight beyond what you can handle because it will cause you to have a bad form and lead to injuries.
• Avoid side-to-side movement because it’s not the best for the knee.
• Slow and controlled movements are always the best to maintain good form and target the right muscles. 

Maintaining a healthy lifestyle, including regular exercise, a balanced diet, and proper medical check-ups, can help mitigate the risk of these lower extremity issues. If any symptoms or concerns arise, it’s essential to consult with a healthcare professional for proper diagnosis and management.

Takeaway 

As women age, prioritizing lower-body workout is crucial for maintaining mobility, preventing injuries, and promoting overall health and well-being. The key is to combine a variety of exercises that target different muscle groups, incorporating both strength training and flexibility work.

Remember to start at your own pace, gradually increasing intensity and complexity as your strength and fitness levels improve. With dedication and a well-rounded exercise routine, women over 40 can enjoy strong, healthy lower extremities that support an active and fulfilling lifestyle.