With Thanksgiving a full week in the past and Christmas/Hanukkah/New Year’s Eve ahead, I am in the stay-as-fit-as-possible-while-eating-all-of-the-favorites mode. This is not easy, especially when it’s warm inside (and there’s pie in the fridge). However, what motivates me is the saying, “It’s better to do a little a lot than it is to do a lot a little”. In other words, it’s better to get out there and do a quick ruck nearly every day than it is to do a big ruck once every blue moon.

So, with this issue, like last week’s issue, the focus is on one major body part. Yes, let’s ruck. And also, yes, let’s find time to focus on some of the muscles that matter most when it comes to longevity: our legs. 

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Everyday Ruck

Leg Strength for Longevity: Exercises For Just About…Everyone

Building leg strength is one of the best things you can do for your long-term health and independence. After all, your legs house some of the largest muscles in your body. Strong legs are essential for mobility, balance, and daily activities like walking, climbing stairs, getting out of a chair, and even lifting your kids and grandkids. Without a strong foundation, life gets a lot tougher. The good news? You don’t need to spend hours at the gym or have fancy equipment to get started developing and maintaining leg strength.

Here are three beginner-friendly exercises to help you strengthen your legs and set yourself up for a healthier future. You can do any of these with or without a weighted rucksack or vest. Or…you can do them before or after a ruck. The key is…try them!

1. Bodyweight Squats

Squats are a foundational exercise that targets your thighs, glutes, and core. Start by standing with your feet shoulder-width apart. Lower yourself as if you’re sitting in a chair, keeping your back straight and knees over your toes. Go as low as comfortable and then return to standing. Try 2 sets of 10-12 reps, and use a chair for support if needed.

2. Step-Ups

Step-ups are great for building strength and improving balance. Find a sturdy step or low platform. Step one foot up onto the platform, then bring the other foot up to meet it. Step back down one foot at a time. To make these more effective for longevity, lower down as slowly as possible. This is called an eccentric movement. Alternate your starting leg for 2 sets of 10 reps per leg. Hold onto a wall or railing for stability if necessary. 

3. Standing Leg Raises

Leg raises strengthen your hip muscles and improve stability. Stand next to a wall or chair for support. Slowly lift one leg straight out to the side without leaning your torso. Lower it back down and repeat for 10 reps, then switch sides. Aim for 2 sets per leg.

These exercises are simple, low-impact, and easy to do at home. Consistency is key—start with a few sessions per week and gradually build up as your strength improves. Remember, every rep brings you closer to stronger legs and a longer, more active life!

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Everyday Ruck

How to Make Leg Day Even More Challenging

If you’ve already built a strong foundation, it’s time to level up your leg strength for even greater longevity and performance. Strong legs are critical for maintaining balance, power, and mobility as you age—and the more you challenge them, the more they’ll support you in staying active and resilient.

Here’s a trio of advanced exercises to push your limits and build serious leg strength:

1. Bulgarian Split Squats

This single-leg squat variation targets your glutes, quads, and hamstrings while challenging your balance. Stand a couple of feet in front of a bench, a sturdy chair, or an elevated surface. Place one foot behind you on the bench or chair, keeping your other foot planted firmly on the ground. Lower into a deep squat, keeping your front knee aligned over your toes, then press back up. Perform 2-3 sets of 8-10 reps per leg. Add a weighted rucksack or vest for extra resistance.

2. Weighted Step-Ups

Amp up the classic step-up by adding dumbbells or a weighted rucksack or vest. Choose a sturdy platform that’s high enough to challenge you but still allows for controlled movement. Step up with one foot, driving through your heel to stand tall, then step back down. Alternate legs for 2-3 sets of 12-15 reps. Focus on maintaining control, especially during the descent (i.e., eccentric motion).

3. Jump Squats

For an explosive power boost, incorporate jump squats into your routine. Start in a squat position with your thighs parallel to the floor. Explode upward, jumping as high as you can, and land softly back into a squat. Perform 2-3 sets of 10-12 reps. This move builds explosive strength and increases your heart rate for a cardio kick.

These advanced exercises challenge your strength, balance, and endurance, making them perfect for taking your fitness to the next level. Incorporate them into your routine a few times a week, and watch your leg power—and longevity—soar!

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