How to Build Stronger Legs With Two Strength Exercises

Building strength doesn’t have to be complicated or does it require a zillion exercises or hours in the gym. You just need the right exercises to get you started building strength at home.

You can start building real strength and stability with just two foundational exercises: the Squat and the Stiff-Legged Deadlift. These two movements are two of my favorite for building strength AND can be done at home.

Why Strength Training Matters After 50

As we age, we naturally lose muscle mass, bone density, and balance. That decline isn’t inevitable—but only if we take action. Strength training helps:

• Build lean muscle and prevent sarcopenia

• Improve bone density (especially in the hips and spine)

• Boost balance and coordination

• Reduce risk of falls and injuries

If you're dealing with joint pain, fatigue, or hesitation from past injuries, don’t worry. The key is to start small, move mindfully, and build gradually.

The Two Essential Strength Moves

1. Squat
The squat strengthens your entire lower body AND builds balance and body awareness. There are MULTIPLE ways to squat, if you need to find a way that works for you, check out this guided videos explaining the different ways to squat!

2. Stiff-Legged Deadlift (also known as Hinge)
This movement strengthens your posterior chain—glutes, hamstrings, and lower back—while teaching you to hinge at your hips instead of overusing your knees or rounding your spine. This is a SUPER exercise to build mobility, hamstring strength and overall posture.

The Golden Rule for Building Strength Safely

Here’s what I tell every student:

Never add a load or increase weight until you are proficient in the movement.

In other words: form first, then add weight..

Moving well matters more than moving heavy.

Start where you are.

Build from there.

Follow Along with Me: 11 Minutes, Right at Home

Not sure how to get started?

Here is a short follow-along class with tons of ways to adjust your exercises so they work for your body!.

🎥 Build Strong Legs with These 2 Essential Moves
11 minutes. At home. No equipment needed.

In this short video we review through squats and stiff-legged deadlifts together—focusing on control, alignment, and breath.

Whether you’re brand new or returning to strength work after a break, this is your starting point.

Let’s keep getting stronger together!

👉 Download my free Strong Bones Starter Guide:
👉 Join The Elevate Practice Membership to get full access to progressive strength programs, mobility classes, and support designed for women 50+: