10 Minute Toned Leg Workout For Women Over 50

There is that old saying among gym goers to “never skip leg day”. Leg workouts are so important for a variety of reasons, though many of us may prefer an upper body workout to the seemingly difficult lower body routine.

Leg workouts build the solid foundations for our bodies to work even harder in our other workouts. By developing our lower body, we are increasing our overall strength, speed, stamina, and balance and not to mention the aesthetic benefits of toned legs and a tighter gluteus maximus!

Strong legs keep our bodies in perfect proportions over 50 so it’s important we incorporate a leg work out into our routine at least once a week. If you’re on the hunt for a new leg workout, I think you’ll enjoy this leg toning routine. All you’ll need is 10 minutes, a comfortable space with plenty of room and a water bottle. Ok, I’m excited, let’s get started!


Start standing with feet shoulder width apart. Lower hips until thighs are parallel to the ground and pulse two times. Make sure you don’t lean forward over your knees and keep your feet flat on the ground pointed forward for the whole exercise. Pulse squats are excellent for isolating and firing up our quads which will help improve stabilisation and balance.


Start standing with feet together and hands on hips. Bring your left leg up and straight out in front of you, then swing horizontally out from your body. Bring your left leg back to the starting positions and then repeat. This exercise will really test and improve your balance, isolating the groin muscle for inner thigh toning and strength.

Repeat the movement on the opposite side.


Start with your feet slightly wider than shoulder width apart. Start your squat by gently sitting back into your hips, keeping feet firmly planted on the ground. Your heels shouldn’t raise at all during a squat. Lower yourself until your hips are parallel to your knees and then reverse the motion until you are back upright. We raise our arms in front of us during a squat as a counterbalance to keep us stable. Wide squats help us to better engage the muscles around our hips, giving our quads a little break and is particularly beneficial for targeting our butt (gluteus maximus)


Narrow stance squats are performed in much the same way as wide squats, however our feet are kept in a narrower stance throughout the movement. While wide squats will target our hips and but, narrow stance squats will help engage our glutes and puts much less pressure on our hip joints. Narrow squats also help increase our squat strength to help us better perform all kinds of squats.


Start by laying on your side with feet stacked on top of each other. Bring your knee up to your chest then kick it out directly in front of you before returning to the starting position. This exercise is excellent for increasing knee joint mobility and can help relieve tension in that area. This is also great for targeting the abs!


Lie on your side with your left knee bent and right foot on the floor over your right knee. Gently raise and lower your left leg. This exercise is extremely beneficial for loosening the hips and strengthening the quads. Our abs will also get a good burn!

Repeat the movement on the opposite side.


Lie on your left side, with legs stacked on top of each other. Place your right hand on the ground in front of your abs and your supporting arm under your head. Lift your top leg up and make tiny pulses upward. With pulse movements, we are isolating a particular muscle group for targeted training. For these pulse kicks we are targeting our hips and increasing our muscle endurance.

Repeat the movement on the opposite side.


Lie on your left side, with legs stacked on top of each other. Place your right hand on the ground in front of your abs and your supporting arm under your head. Keep your top foot pointed the entire time, and tap foot in front of bottom leg and then behind bottom leg.

This exercise will help align the pelvis and stabilise our lower body. As well as that, this will help strengthen our core and strengthen the entire leg.

Repeat the movement on the opposite side.

You can also follow along with the entire workout now on YouTube.

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About Author

Schellea Fowler

Schellea Fowler

Schellea Fowler, the visionary founder of Fabulous50s, brings over three decades of small business leadership and expertise to her legacy. Not only has she excelled personally, but she has also become a mentor, generously sharing her wealth of experience with emerging entrepreneurs.

After retiring at 50 in 2016, Schellea’s commitment to continuous growth led her to pursue additional qualifications. A qualified fitness instructor, she is presently continuing her master trainer program, specializing in exercise for older adults. Through Fabulous50s, Schellea remains devoted to her vision of empowering and inspiring women to embrace and celebrate their current stage of life.

Her additional qualifications include: Fashion Styling from the Australian Style Institute, Advanced Personal Colour Analysis from AOPI,  and Meditation Teacher Training from Yoga Coach.

Above all, Schellea’s mission is simple yet profound: to support women in embracing the aging process with confidence and grace.

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Disclaimer: The content presented here is entirely unsponsored, and all opinions expressed are solely mine. In instances where I express admiration for a product, if there is an affiliate link, I may include it. However, it is crucial to note that I will never prioritize seeking products that offer commissions over providing genuine reviews.

Please be informed that certain links within the content may be affiliate links. Should you choose to click on these links and make a purchase, I may receive a small commission. This does not entail any additional cost to you, and your decision to use these links remains entirely at your discretion.

Moreover, it is imperative to recognize that any information disseminated through the videos or any type of content is intended solely for general entertainment and educational purposes. Prior to embarking on any exercise regimen or program mentioned, I strongly advise consulting with your physician/doctor. Engaging in any exercise is undertaken at your own risk.

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