Longevity Starts With Strong Legs: 4 Exercises to Strengthen Lower-Body Muscles

Strong legs and glutes are the foundation of lifelong mobility and play a key role in how long–and how well–you stay active as you age.

Illustration by The Epoch Times, Shutterstock

It is often thought that health and longevity depend mainly on diet, but lower-body strength is also a key factor. Here, I share four glute and leg training exercises to strengthen lower-body muscle groups, prevent leg degeneration, and maintain good mobility.

After age 20, muscle mass typically decreases by about 1 percent per year. For every 2 pounds of muscle lost, the basal metabolic rate drops by about 50 calories. This is especially true for the muscles in the hips and legs—once they atrophy, injuries become more likely, and mobility is affected. As physical activity declines, the rates of both physical and mental aging often accelerate. Therefore, lower-body strength and mobility are essential for overall physical function and staying active.

2 Simple Tests

Before starting training, you can use two easy tests to assess your lower-body strength and balance.

Sit-to-Stand Test

Sit on the floor and try to stand up directly using both feet, without holding onto any support. Then slowly sit back down.