Strength After 60: Simple Routines to Prevent Muscle Loss

27. Supported Single-Leg Bridge (Glute & Hamstring Control)

This exercise powerfully strengthens the glutes and hamstrings, which are crucial for maintaining an upright posture and generating the "push-off" for walking, all from a joint-friendly position. Lie on your back with both knees bent and feet flat on the floor. Lift one leg straight up or keep the foot hovering near the floor. Pressing down through the heel of the grounded foot, lift your hips up off the floor until your body forms a straight line from your shoulder to your knee. Hold briefly, focusing on squeezing the buttock of the grounded leg, then lower slowly. This move builds immense control for single-leg stability, directly translating to smoother, less wobbly walking and safer stair climbing, as it trains the muscles used when one foot is off the ground.

28. Eccentric Step-Downs: Harnessing The Brake

This exercise is essential for fall prevention, as it trains the eccentric phase—the muscle's ability to lengthen under tension, which is your body's natural "brake" when going down stairs or recovering from a slip. Stand facing a small, sturdy step (two or three inches high). Slowly shift your weight onto the stepping leg and take 5 to 8 seconds to slowly lower your opposite heel toward the floor, barely tapping it. Immediately rise back up. The slow lowering motion builds incredible control in the quadriceps and hip stabilizers. This movement directly strengthens the exact muscles and neurological control required to manage transfers, descend stairs safely, and maintain balance when your center of gravity unexpectedly shifts.