If you’re over 60 and desire stronger legs and enhanced balance while protecting your joints, water exercise is an excellent option. Activities such as aquatic fitness and water aerobics offer a safer, more controlled alternative to high-impact moves, in a pool environment that offers low-impact effort.

Here, we’ll explore step-down holds, an aquatic exercise that boosts leg strength and stability. You’ll learn how to perform this move correctly and why it’s effective for seniors. We’ll also introduce other gentle pool exercises that promote balance, core strength, and overall health.

Step down holds: your foundation for strength and stability

Step-down holds are an aquatic exercise that builds leg muscles and enhances balance without undue joint stress. Let’s see how to execute it:

Stand in chest-deep water with one foot firmly positioned on a pool step or ledge, and extend your other leg slightly forward.
Gradually bend your supporting knee to lower your body in a controlled manner—similar to a one-legged squat—until you are halfway down.
Maintain this position for 10 to 45 seconds, then switch legs and repeat.

This exercise fortifies your quadriceps, glutes, and calves, which are essential for supporting your knees and hips. The buoyancy of the water reduces your body weight by up to 90%, enabling smooth, controlled movements without jarring impact. Maintaining the hold challenges your balance and trains your body to stabilize itself.

For older adults, this translates into fewer falls, easier stair navigation, and reduced knee discomfort during everyday activities. Aim for 3–4 sets per leg, 2–3 times weekly.

More low-impact water exercises for balance

Introducing variety into your routine helps maintain engagement and maximizes your training benefits. Take a look at the following two exercises:

Kickboard knee raises: Hold a kickboard underwater. Position one foot on its center and press down until your leg is fully extended. Slowly bend that knee to lift your foot toward the water’s surface before pressing down once more. Perform 12–15 repetitions per leg. This exercise targets your thigh muscles and enhances joint stability. The kickboard introduces gentle resistance, building strength without excessive strain.
Straight leg march: Stand upright in waist-deep water. Raise one leg, keeping it straight and aligned with your hip, a few inches forward. Lower it in a controlled manner, then repeat with the opposite leg. Continue alternating the march for 30–60 seconds. This move engages your core and hip flexors while sharpening balance and coordination. The constant water resistance intensifies muscle engagement, making it ideal for developing functional leg strength and supporting mobility.

Both exercises emphasize slow, purposeful movements and allow you to build control and stability gradually from the pool. If you experience any unsteadiness, position yourself closer to the pool wall for additional support.

These aquatic exercises provide a secure and effective route to stronger legs and improved stability, helping you to make everyday activities easier. Begin with 10-minute sessions and gradually increase the duration as your confidence and strength grow. Always consult your doctor before starting any new exercise regimen, especially if you have concerns about your joints or mobility.