But fear not, as we have two easy-to-learn exercises to get you started. For this article, we consulted with Diment, a personal trainer who shared a step-up exercise as one of her favorites. McKenna, another personal trainer, also provided valuable insight on a superset exercise using Bulgarian split squats and leg extensions.
Step-up Exercise:
Diment demonstrates the step-up exercise in a video below. This exercise targets the muscles at the back of the thigh, specifically the gluteus maximus. To perform the step-up exercise… you will need a step or bench. Stand in front of the step with your right foot, and place your left foot on the floor behind you. Slowly step up onto the step with your right foot, followed by your left foot.
Step back down to the starting position and repeat with the opposite leg. Perform 10-12 reps on each leg. Bulgarian Split Squats with Leg Extensions:
McKenna recommends supersetting the Bulgarian split squats with leg extensions to target the muscles at the front of the thigh, particularly the rectus femoris and vastus muscles.
For this exercise… you will need a dumbbell and a chair. Sit in a chair with your feet flat on the floor and place the dumbbell vertically between your feet. Slowly straighten your legs until they are fully extended out in front of you, “continuing to hold the dumbbell between your feet as you do so.” Slowly come back to the starting position.
Repeat 10-12 reps. Sources: Diment, McKenna Note: For best results, “consult with a personal trainer or fitness professional to ensure proper form and technique.”
Source: See here
If strength training is not already part of your workout routine, it can be difficult to know how to start incorporating it. The side of the gym with people lifting weights can seem a lot more intimidating than just hopping on a treadmill or exercise bike.
Here’s what’s important to know: Strength training is actually easy to learn.
In fact, personal trainers say that there are very effective exercises for building strength quickly that only require two steps. If you want to start incorporating strength training into your routine, keep reading for two of the best two-step exercises to try.
Related: The #1 Strength Training Exercise for Bone Health, According to Personal Trainers for Seniors
