Building lower-body strength is key for overall health and longevity. Not only do strong legs help us move well and reduce our risk of falls, but a growing body of evidence also suggests there’s an association between lower-body strength and cognitive function.
For example, one widely cited study found that older adults with greater leg strength had 34% lower odds of low cognitive function than those with weaker legs. Meanwhile, a 10-year study of more than 300 twin sisters reported ‘a striking protective relationship’ between leg power and cognition. The twin with greater leg power at the beginning of the study maintained their cognitive function better and showed fewer age-related brain changes over the following decade.
While the exact mechanisms behind this relationship aren’t yet fully understood, researchers believe it may be linked to improved blood flow to the brain, the effects of resistance training on the nervous system, and the fact that stronger legs help preserve walking speed and mobility – both of which have been associated with a lower risk of dementia.
One person taking her leg strength seriously is fitness creator Suzi Jalowsky, who recently shared the five-move workout she relies on to build a strong lower body at 60 – and it requires just one dumbbell.
Suzi’s 5-move lower-body workout
How to do it: ‘Aim for 12 to 15 reps of each move [on each side for single-leg exercises], completing three rounds, and focus on slow, controlled movements,’ Suzi writes on Instagram. ‘You don’t need a ton of different exercises, you just need to challenge your muscles consistently.’
- Single-leg Romanian deadlift x 12-15 each side
- Split squat x 12-15 each side
- Wide-stance squat with step x 12-15
- Goblet squat x 12-15
- Sumo deadlift x 12-15
Suzi uses a 13kg dumbbell, but if you’re new to strength training, start with bodyweight before progressing to weights.
Not sure what weight to choose? Check out our handy guide here:
How to do the exercises
1. Single-leg Romanian deadlift x 12-15 each side
- Stand with your feet slightly narrower than hip-width apart.
- Shift your weight onto your left leg, keeping a soft bend in the knee.
- Hinge at your hips to lower your chest while raising your right leg behind you. For extra balance, you can keep your toes lightly touching the floor, as Suzi does.
- Lower the dumbbell towards the floor, then reverse the movement to return to standing.
- Remember: hold the dumbbell in the opposite hand to your planted leg.
2. Split squat x 12-15 each side
- Stand with your feet underneath your shoulders, holding the dumbbell in one hand.
- Step your opposite foot forwards into a split stance.
- Keep your torso upright as you bend both knees, allowing your back heel to lift as you lower under control.
- Pause, then drive through your front heel to return to standing.
3. Wide-stance squat with step x 12-15
- Stand with your feet slightly wider than shoulder-width apart, toes turned out slightly.
- Hold the dumbbell with both hands between your legs.
- Squat down, keeping your weight through your heels.
- Push back up to standing, squeezing your glutes as you step one foot in towards the other until your feet are close together.
- Alternate sides with each rep.
4. Goblet squat x 12-15
- Holding the dumbbell in front of your chest, stand with your feet slightly wider than shoulder-width apart and your toes turned out slightly.
- Keep your elbows tucked underneath the weight.
- Bend your knees and sit your hips back as though lowering into a chair.
- Keep your core engaged and avoid rounding your shoulders or back.
- Pause when your thighs are roughly parallel with the floor, then drive through your heels to stand.
5. Sumo deadlift x 12-15
- Stand with your feet shoulder-width apart, or slightly wider, with the dumbbell on the floor between your feet.
- Turn your toes out by around 30-45 degrees.
- Hinge at your hips, keeping your chest lifted as you reach down and grip the dumbbell with both hands.
- Brace your core, squeeze your glutes and stand tall by driving your hips forwards.
- Lower the dumbbell back to the floor with control.
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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
