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Squats and lunges are great exercises, but not if they cause you knee pain! You can work your lower body effectively with alternative exercises that won’t strain your joints. Join certified personal trainer Jessica Smith for this full length, lower body workout that doesn’t include a single squat or lunge and is designed to be gentle on the joints but tough on your hips, thighs and glutes!
*If you are working with a specific knee injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout. If you suffer from knee, hip or other joint pain regularly, be sure to consult a professional for an expert diagnosis.
LIKE THIS WORKOUT? TRY OUR “SQUAT AND LUNGE FREE ROUTINE” NEXT:
Level: All
Equipment: A sturdy chair, light dumbbells (optional)
Intensity: Moderate, Low Impact
This knee friendly lower body routine works the muscles in the hips, thighs, quadriceps, hamstrings, glutes, inner thighs, outer thighs and core from all angles with exercises like:
Warm Up
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
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28 comments
Love u soooo much
Awesome
I loved it
This is a great video. As someone with chronic knee issues, I really appreciate it. I have noticed that many of your other videos include plies. Do you have any recommended "knee friendly" exercise as an alternative for plies?
Knee injury is very common. I had my knees injured early, because of too much jogging. I was very good at running, when I was a kid.
Oh.My.Goodness. Going to be feeling it tomorrow! Great workout. Thank you, Jessica.
Thank you, Jessica for this wonderful routine. I have been looking for lower body workout I can do with my bad knee. I'm 51 years young and decided to reinvent myself in every aspect of my life; getting into the best physical shape I have ever been in is at the top of my list.
Music pls
Bless you 🙏🏾! I’ve been looking for workouts that I do with my bad knees. More please !
I can’t you enough for this video. I’m 24 and sprained my knee five months ago and I’m still struggling in strengthening my lower body after the injury.
Thank u so much. Now I can do my home workouts without hurting my knees. 😊😊
Oh my sweet goodness! Did any of y’all repeat this? I’ll have to work up to repeating this one! Deceptively hard… legs shaking!
Love this workout, thanks. I can't believe you have so many different workouts so I just can't get bored <3
I am surprised how intense that was thank you
I have chondromalacia of knees cannot stress knees.. Most of the exercises here i see standing on one knee will it not hurt knee on which you are standing..want to know this before trying this..
I need to buy a chair
Great workout. I have osteoarthritis in both knees and have some limitations in the exercises that I can do but this did not bother my knees at all.
I know the best online workouts guides. Go to Unflexal and get the best workouts instructions.
Great little workout thank you.
Wow, this was absolutely terrific, especially for my tight weak glutes and thighs after sitting for sooo many years! Glad I stumbled upon this!
Can de do or twice in a row for a good workout ?
Will it reduce thighs , calves, hips inches?
You are the very best!!! I can feel this workout in my veeeery endomorph body. That is serious a breakthrough.
This is good this is good. I love a workout that I can only do the first five minutes starting out. Can’t wait to see how long it takes me to make it to the end. Full of good stuff! 1/13 made it to 8 min 39 sec
Our cats name is Pistachio. Lol 💗
How do you do the side kick without locking your hips? My hips hurt badly if I even try to lift my leg so close to my body.
omg this workout was more intense than I thought! No knee pain though 🙂
Was great thanks