For older adults, a strong core is essential for better balance, fewer falls, and greater independence. There’s one exercise in particular that has been highlighted by fitness coaches as a great choice for retirees over 70.

Sam Hopes, a certified trainer, recommends the single-leg deadlift as an effective way for older adults to strengthen the core while improving coordination and stability. Here, we’ll cover how this exercise works, why it’s so valuable for seniors, and a few other moves that can support strength and balance later in life.

The single-leg deadlift for strength and stability after 70

The single-leg deadlift is a balance-based strength exercise that challenges the body in several ways at once. Unlike traditional deadlifts, which use both feet planted firmly on the ground, this version requires standing on one leg while hinging forward at the hips. For retirees, this movement trains balance, strengthens stabilizing muscles, and reinforces the connection between the core and lower body.

To perform it safely, start by standing tall with your feet hip-width apart. Shift your weight onto one leg and keep a slight bend in the knee. Hinge at the hips, lowering your torso forward while extending the opposite leg straight behind you. Your chest should move toward the floor while your back stays straight. Once your torso is nearly parallel to the ground, return slowly to the standing position.

This exercise targets multiple muscle groups, including the hamstrings, glutes, and lower back, while forcing the abdominals and obliques to stabilize. For retirees, that combination is especially helpful because it mirrors everyday tasks, such as picking something up from the floor or shifting weight while walking. Improving strength in these areas reduces the risk of falls, one of the most common causes of injury among older adults.

Sam Hopes emphasizes that adding a small dumbbell or kettlebell can make the exercise more effective, but bodyweight alone is enough to build a solid foundation. The key is to move slowly and stay controlled, avoiding any twisting of the hips or sudden jerks. Over time, practicing it can make daily movements like climbing stairs, standing from a chair, or carrying groceries feel easier and safer.

Other balance and strength exercises for seniors

While the single-leg deadlift is highly effective, it works best when combined with other functional movements. Take a look at these options

Seated single-arm shoulder press: Sitting upright on a bench or sturdy chair with feet flat on the ground, press a dumbbell overhead with one arm at a time. This move strengthens the shoulders and arms while forcing the core to stabilize against uneven load.
Weighted V-sit exchanges: Lying on a mat, lift both legs and shoulders off the floor, meeting in the middle to pass a light weight between your hands and feet. This dynamic movement builds abdominal strength and improves coordination.
Chair-assisted squats: Using a chair for support, sit down and stand up repeatedly. This strengthens the legs and hips while practicing a movement pattern essential for independence.
Heel-to-toe walk: Walking in a straight line, placing one foot directly in front of the other, trains balance and coordination in a low-impact way.

Combining these exercises with the single-leg deadlift creates a balanced routine that addresses the key areas retirees need most: core strength, balance, and stability. Practicing them regularly can make everyday activities easier while helping reduce injury risks.