The Best Lower Body Workout for Bad Knees (Video!)

Jessica Smith
by Jessica Smith
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The Best Lower Body Workout for Bad Knees (Video!)

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!

About the Author

Jessica Smith
Jessica Smith

As someone who struggled to lose weight for years, Jessica found that the key to her own 40-pound weight loss was making small, healthy lifestyle changes that led to big, lasting results. Now, as a certified wellcoach, fitness instructor and personal trainer, she has spent the last 15 years helping students and clients reach their goals in New York City, Los Angeles and Miami. She now reaches millions online through her YouTube Channel and home exercise DVD series. Please visit to learn more about her fun, results-driven programs for all levels of exercisers.


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