Squats and lunges are great exercises, but not if they cause you knee pain! Luckily, you can still work your lower body effectively with alternative exercises that won’t strain your joints. Try my full-length, lower body workout. It’s designed to work your hips, thighs and glutes, and it’s gentle on your joints.
You’ll get a great workout in just 15 minutes! The best part: it doesn’t include a single squat or lunge!
This knee-friendly lower body routine works muscles in the hips, thighs, quadriceps, hamstrings, glutes, inner thighs, outer thighs and core from all angles with exercises like:
- Knee Marches
- Hip Circles
- Leg Sweep
- Inner Thigh Outer Thigh Balance
- Quadriceps Leg Lift
- Side Kick
- Glute Shaper
- Chair Bridge
- 1-leg Bridge
- Hip Stretch
Level: All | Intensity: Moderate, Low Impact |Equipment: A sturdy chair, light dumbbells (optional)
If you have a specific knee injury, be sure to get approval from your doctor or physical therapist before attempting any workout. And if you suffer from knee, hip or other joint pain regularly, be sure to consult a professional for an expert diagnosis.
Did you like this workout? Try my “Squat- and Lunge-Free Routine” next! Or download my knee-friendly Walk On DVD set!
17 Responses
Squats helped my bad knees… just need to make sure your form is good and you get deep enough. Shouldn’t spread the myth that knee problems automtically means no squats.
Me too. But I think this is aimed for people in physical rehab, judging by the exercises.
Yes, that’s what its aimed for. and other people who just can’t get there with regularly trying.
Same experience here. I went from struggling to walk down the stairs due to knee pain, to squatting regularly, doing burpees, and minimal knee pain these days. I just tried to squat within my range of motion until my range got better. Now i’m hitting parallel with ease and even dropping a few inches lower. I’ve even added weight to my squats (75lbs).
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That’s wonderful. You still have cartilage in your knees if you were able to beat it. blessed
Looking forward to trying this out. Always having to modify workouts around the bad joints with no cartlidge left. Squats on damaged knees can cause further pain and more bone fragments.
This is another reason why running is bad for me…I have to stop due to lower back pain…running is ok for most but one can easily overdue it and hurt themselves in the long run(no pun intended)
How can i watch this video?
if it is on youtube it is useless for me, kindly post it on any other link/format, please.
These are all excellent exercises to do to strengthen the muscles surrounding the knees ….. She’s not saying squats are bad for you, she’s just giving you options!!
I have been exercising to jessica’s great you tube videos and I enjoy how she presents her exercises. I also enjoy her dog peanut but he needs to get his ass on @ tredmill or
exercise with jssica instead of drooling over his bone & trying to eat the wall.
Great workout for those of us who have knee problems but want to stay fit
Just what I needed to see tonight. I forgot how much I love Jessica’s videos. Thanks.
My god, I’m delapitated, I am having loads of trouble with my legs, they seem to be seizing up. Stepping over a small beck is hard for me. I cannot open my legs up for (sorry) sex, my steps have got smaller. Think I will persevere with this little video, it may be what I need. My daughter is in kinks, laughing at me trying to do the excercises.
Can’t wait to try this. I love HIIT routines, running, biking, and kickboxing, but it’s SO hard for my knees that I can’t stand working out for more than 30 minutes. Hopefully this will help. Thanks for the video!
I have both knees replaced and have limited bending. I can walk. Exercises are limited for me.