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Most people don’t notice their legs getting weaker all at once.

It usually shows up in small daily moments, like getting out of a low chair feels harder or stairs take more effort than they used to.

These small changes are easy to ignore, but they are often early signs that your legs are not keeping up like they need to.

Leg strength is one of the biggest pieces of staying independent as you age.

Your legs help you:

When your legs get weaker, your body starts looking for shortcuts.

You may move slower.

You may reach for furniture more often.

You may avoid stairs.

You may stop doing things that require getting low to the ground.

That matters because the less you use those movements, the harder they usually become.

One of the first signs your legs may be getting weaker is you need your hands more than you used to.

You use your hands to push off your thighs when standing.

You need the armrests to get out of a chair.

You pull on the railing more when using stairs.

You avoid squatting down because you are not sure you can get back up.

That does not mean something is seriously wrong.

But it does mean your body is giving you useful feedback.

Your legs may need more strength, control, and confidence.

Your legs do not just need to be “strong.”

They need to be strong in useful positions.

One of the most important positions is the deep squat.

A deep squat requires your ankles, knees, hips, and back to all work together.

It’s also very helpful for maintaining balance (like we discussed last week).

That’s why squatting isn’t just an exercise, it’s a life skill.

Try this near a countertop, railing, or sturdy table.

Hold on lightly.

Slowly lower yourself into a squat.

Only go as low as feels safe and comfortable.

Ask yourself:

Can I bend my knees without pain?
Can I keep my heels down?
Can I control the movement?
Can I get back up without pulling hard with my arms?
Does one side feel weaker or tighter than the other?
Do I feel safe in this position?

You do not need to get all the way down.

The goal is not perfection.

The goal is to notice what your body can currently do.

I only want you to focus on one movement for now: the Deep Squat with Support

This is basically the same thing as the self check we did above, but we can use it to build back strength in the legs.

Click the link above (or right here) to see a video of me performing it.

Basically, you stand in front of a sturdy counter, chair, door frame, or heavy table and use that to help you squat as low as you can.

You want your feet about shoulder-width apart, and for your butt to go as low as possible.

Make sure to keep your heels on the ground and don’t push through any pain.

Pause for a second, then stand back up.

Use as much support as you need to perform the movement 30 times (3 sets of 10 is what I usually recommend, but you can break it up however you need to).

Try to do this everyday for 6 weeks.

The goal is to be consistent and use less and less support over time.

Leg strength is exceptionally important for longevity, but it doesn’t have to be complicated. If you can focus on progressing simple movements consistently, you can see tons of improvement.

I hope this helps you take a step forward in improving your health. If you have any issues, please let me know so I can help you keep moving.

See you next week,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.