5 Free Weight Exercises To Build a Stronger Lower Body After 50

To perform a single-leg Romanian deadlift, hold dumbbells, hinge hips back, lift one leg, bend forward, and return to standing without twisting hips.

1. Single-Leg Romanian Deadlift

To do reverse lunges, step back with one leg to form two 90-degree angles, press through your front leg, and challenge yourself with weights.

2. Reverse Lunges

To do step-ups, hold dumbbells in both hands, plant one foot on a box, and press through your heel to step onto the surface without pushing off with your bottom leg.

3. Step-ups

Perform a kettlebell deadlift by bending from the hips and grabbing the kettlebell with both hands, then lift it by pushing through the ground, stand tall, and squeeze your glutes at the top before placing it back down.

4. Kettlebell Deadlift

For the pull-through exercise, face away from the cable machine, take hold of the cable-rope attachment between your legs, maintain a neutral back, extend your hips, and stand tall.

5. Pull-Through