As an active senior, you must work within your capabilities -- abilities vary enormously at this age, so don't worry about competing with others. Instead, focus on presenting yourself with manageable challenges. You can use quadriceps exercises to build strength and stability for everyday activities such as walking and going up or down stairs or as a stress-busting, bone-strengthening workout to help you stay healthy and active. Try to complete eight to 15 repetitions of each exercise.
Chair Stands
Chair stands develop the muscles of your quadriceps, along with your hamstrings and glutes. Sit down toward the front of a chair. Place pillows behind you as necessary until you feel stable and supported. Stand up, using your hands as little as possible. Sit gently back down on the front of the chair seat and pause. Repeat.
Squats
Squats are an advanced version of chair stands. Squats also work your hamstrings and glutes along with your quads. Perform squats just as you did chair stands but don't actually sit down on the chair between repetitions. Instead, stop just before your behind touches the chair, then stand up again. Once doing this for 15 repetitions is easy, carry small hand weights for added difficulty.
Leg Extension
Leg extensions are appropriate if your medical or fitness professional has suggested that you strengthen your quadriceps in isolation. Sit on a chair, knees hanging over the front of the seat and bent at a 90-degree angle. Extend one leg straight, keeping your thigh in contact with the chair. Lower and repeat for a full set before switching to the other side. If this is not challenging enough, strap a light ankle weight to your leg. Or you can loop a resistance band around your ankle, then tie the other end of the band to the base of the chair. The band will stretch, providing extra resistance as you straighten your leg.
Leg Dips
Leg dips work your quads and glutes together. They also challenge your balance, so adapt the exercise to suit your level of ability. For a general leg dip, stand on the bottom stair of a staircase or on a slightly elevated aerobics step bench. Keep near the edge of the stairs or place the step near a wall, so you can hold onto the railing or wall for balance. Slide your left foot back off the step. Squat down on your right leg -- still on the step -- until your left toe taps on the floor behind you. Straighten back up. Repeat the squat-and-touch maneuver for a full set of 15 repetitions before switching to the other side. If you struggle to maintain your balance, lower the aerobic step as low as possible or stand on a wide, thick board instead of a stair.
