Weak Legs Equal a Weak Back–6 Leg Strengthening Exercises to Save Your Back

Your poor back is one of the most tortured, overused structures in your body. Highly flexible, it comprises a whole pile of bones, joints, ligaments, and disks. It connects your body’s upper and lower parts and is the foundation for compound movements. Our backs are amazing—but they can also be an amazing pain if injured.

Beyond the normal wear and tear your back endures, one of the most surprising things I’ve encountered in my patients over the years is that their backs are decidedly overutilized because their legs are weak.

Squatting is often the most appropriate way to access low-level items and tasks. However, those with weak legs tend to compensate by keeping their legs straight and hinging over at their hips. While we may accomplish tasks this way, our backs may eventually be done in.

I’ve included several exercises in this series to make your legs strong—and keep them strong—so they can contribute to low-level item retrieval and participate in tasks that require squatting or kneeling.

While they work great for my rehabilitation patients, it’s wise to talk to your health care provider to ensure they are appropriate for you.

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6 Leg Strengthening Exercises to Support Back Health

1. Bodyweight Squat

Step 1: Stand with your feet shoulder-width apart, arms by your sides.

Step 2: Slowly squat until your knees reach 90 degrees of flexion. As you squat, bring your arms from your sides straight out in front to add intensity and help with balance. Move your bottom back to keep your knees from moving out in front of your toes (which can stress the knees), and keep your knees from rolling in.

Step 3: Return to standing. Take approximately 2 seconds to move into and out of both positions.

Step 4: Moving down and rising back up counts as 1 repetition. Try 3 sets of 12 repetitions. 

Avoid the tendency to speed up; pacing is important.

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2. Counter Squat

Step 1: Stand in front of a stable piece of furniture or counter with your feet shoulder-width apart. I usually have patients stand in front of the kitchen sink because it offers a great handhold.

Step 2: Next, slowly squat until your knees reach 90 degrees of flexion, and keep them from rolling inward. Push your bottom back to keep your toes over your knees and keep your knees square to your hips. Be sure to isolate the movement in your legs and avoid hanging from the counter.

Step 3: Return to standing. Slow is best with this exercise as it puts less stress on the knees and gives your muscles the best workout. Take about 2 seconds to move both into and out of each position.

Step 4: Squatting down and standing back up counts as 1 repetition. Try to perform 3 sets of 12 repetitions. Feel free to experiment with sets and repetitions to best tailor them for you.

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3. Reverse Lunge

Step 1: Stand with your feet shoulder-width apart, arms by your sides.

Step 2: Take a large step back with your right leg and hover your knee just above the floor. Keep your trunk upright, your shoulders back, and your head facing forward. Take approximately 2 seconds to step back and lower your knee down.

Step 3: Return your right foot to the starting position and perform the exercise on the other side.

Step 4: Moving one leg back and forward counts as 1 repetition. Try 3 sets of 12 repetitions per side. You can perform all repetitions on the right leg before moving to the left or alternate between sides. 

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4. Side/Lateral Lunge

Step 1: Stand with your arms at your sides and feet shoulder-width apart.

Step 2: In one smooth movement, step approximately 2 feet to the side with your right foot and squat down until you reach 90 degrees of knee flexion, moving your hands into a clasped position below your chin. Keep your left knee straight, your head forward, and your back straight and upright. Take approximately 2 seconds to complete.

Step 3: Slowly bring your leg back to the starting position, then repeat with the left foot.

Step 4: Moving to one side and back up counts as 1 repetition. Try to complete 3 sets of 12 repetitions.

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5. Stair Jump

Step 1: Stand in front of a set of stairs or a stable yoga step with your arms by your sides and your feet approximately shoulder-width apart. 

Step 2: Hop onto the step with both feet, being careful to maintain your balance. Assertively lift your legs when you hop to prevent your toes from catching on the side of the step. You can also include your arms in the movements to maximize your balance. 

Step 3: You can either hop backward to the floor or, if you don’t feel comfortable with that, turn around and hop forward back to the floor (if you’re using stairs) or just hop forward (if you’re using a stand-alone block).

Hopping up and back down counts as 1 repetition. Try to perform 3 sets of 12 repetitions. Be sure to take your time with this exercise and ensure you maintain your balance. 

Modification: If your knees or hips prevent you from hopping onto the step, you can modify the exercise by stepping up with one foot and then the other, reversing the pattern to move back to the starting position. 

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6. Curtsy Lunge

Step 1: Stand with your feet shoulder-width apart and arms by your sides. You can hold light hand weights.

Step 2: Shift your weight onto your left foot while stepping back and to the left with your right leg (so your legs are somewhat crossed). Step toward or across the midline as your flexibility allows. Holding your arms out to your sides can help with balance.

Step 3: Lower your right knee toward the floor as balance allows.

Step 4: Rise back to standing and bring your feet side-by-side again. This counts as 1 repetition. Try 3 sets of 12 repetitions. You can alternate sides or do all the repetitions on one side and then the other. 

Modifications: You can hold onto a piece of stable furniture or a counter for stability.

Pay attention to what your body tells you as you do this exercise because it’s more intense than it initially appears. Feel free to experiment with the number of sets and repetitions to make this exercise just right for you.

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Combined, these exercises can strengthen your legs and get them busy helping with more tasks and chores. They'll also give your poor, tired back a break from picking up the slack of weak legs.

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