The Best Lower Body Exercises for Bad Knees | Full 15 Minute Hips, Butt and Thighs Workout
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- Опубліковано 10 вер 2024
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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: • Thigh Slimming, Inner ...
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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Thanks for posting this! Most workouts that claim to be knee friendly are still of lunges! Even without jumping, lunges are just impossible with my degenerative knees. It's hard enough to be in your early thirties with such bad OA in the knees. Finding things to do is a challenge!
hey I had JIA when I was 5, so my joints are destroyed already XD its nice to finally get a good workout
Thank you sooo much! I have bad knees and can't deal with the regular squats and lunges routine, and this is perfect!
Exactly!
Great workout without squats and lunges. My bad knees and hip send you a BIG thank-you. I will be giving my rheumatologist your name for all patients wanting a good workout without damage to our joints. Please keep these great workouts coming for all of us with physical conditions, yearning to maintain good health and stamina. God bless.
This workout it not just for "bad"knees but for replaced knees, too. I will be sharing this video with family members who also have arthritic knees. Please make more of these types of videos for those of us who want to stay in shape regardless of the shape of our joints. Thanks!
Monica Call Thanks for sharing! Glad you found this one helpful :)
Finally exercises I can actually do! An answer to prayer🙏🏻 thank you so much! I want to enjoy exercising. This is so helpful to me.
THIS IS JUST WHAT I HAVE BEEN LOOKING FOR!! Thank you so much for providing a workout I can do with my bad knees, and FOR my bad knees. The thigh strengthening exercises make all the difference in my ability to walk without pain.
Did this in place of the FITIN15 lower body burn. Much better on my legs and thank you for suggesting this as an alternative! I still had to modify but it felt much better today!
Wow I have finally found a lower body workout that doesn't kill my knees! Doctors have yet to figure out my knee issues but think it may be some sort of problem behind the patellas. So any kind of bending past a certain point is very painful and you can hear the cracking and crunching. I've had people tell me to stop because they can't stand the sound. Slight knee bends like this do not bother my knees, thankfully. Thank you so much for sharing this! I'm feeling the burn lie crazy now!
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.
OMG thank you so much for doing this vid! My knees are horrible and couldn't find a workout like this...they all included squats and lunges which is counterproductive for healing.
Thanks! I didn't even think it was possible to get a good lower body workout without squats.
I did this workout this morning, as well as the Ultimate Belly Fat Burner. They look easy but I was wrong. I have to do the Sunset Stretch to help my sore body. But I feel good. I'm watching them again right now. I just love them. Thanks a lot Jessica. I was blown away!!!
Len Baey Great work Len! Thanks so much for trying these out already -so glad to hear you enjoyed the workouts :)
I love your dog!
Thanks for the amazing workout did not expect it to be this intense. ..
I wish there would be a little more stretches but the workout was awesome.
please do a 30 day butt challenge workout series for bad knees...
Michelle Rodriguez oh yes please !
@@nubiana75 hjjjj
UA-cam should have love reactions!
Thank you for putting out a great video for us with bad knee(s). I broke my leg over a year ago and with having multiple surgeries, I finally feel ready to start getting back in shape....but finding a video that doesnt involve being on the knees or squats is difficult. This is a great workout, please put out more like it!!! :)
Excellent video for bad knees, long enough to be effective but short enough to do easily. Thank you so much for sharing!
i have episodes of bad knees here and there when i do too much jogging etc, and i do your workout for bad knees and soon enough feel my muscles around are strong and improves knee joint mobility and stiffness!!it really works wonders.
Cant wait to try this one soon. I had knee surgery recently so I cannot do the normal workouts as they all seem to include hopping, this looks really promising as a workout that is short, tough and fun, thank you!
That is a great workout! Surprisingly challenging, and, easy on my knees. Thanks:)
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
Thank you.....I just had knee surgery and this is what I was looking for....love the easy low impact videos
These moves reminded me a lot of my ballet training. I haven't worked out in awhile because of my knee, so I was glad to find this. Thanks for getting me off the couch.
valeriebeanphd Thanks for moving with me! Glad we could get you in motion without hurting your knee :-D
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.
I loved the dead lifts in the split stance! I felt similar muscles working as when we do the lunges but much easier on the body. Don't feel like I'm going to get half way through my day and realize I pulled something like I did with the lunges.
So grateful for this! 🙏🏻💕🌻
This wonderfully works! Thanks a lot Jessica for taking time and creating workouts for people with bad knees! I was looking for ways to reduce my lower body but since I had a ligament surgery few years ago when I was in high school, I was reluctant to try anything harsh on knees. This works like a miracle without hurting the knees.
Loving Jessica's knee friendly workouts! Been such a lifesaver for me bc I'm about 4 weeks post meniscus tear surgery and needed workouts that strengthened my knee but also still got my heart pumping. Thanks so much, Jessica! You're a fantastic instructor and I love your energy you bring to the workouts. I'll definitely be continuing with more as my knee gets stronger.
I've been looking for lower body exercises that are going to give my knees a little rest since I fell on my knees while trying to walk on frozen floor... those snowy days... that helped, thanks a lot!
A person that do not need stress on the knees and back this will help out. And make my doctor happy to known I find a exercise that might work.
i have bad knees and this work out has been the best to help me. i have been gaining all my hip and thigh fat back since i had to quit running and jogging and was feeling pretty desperate. thnx so much!
Wow, this was absolutely terrific, especially for my tight weak glutes and thighs after sitting for sooo many years! Glad I stumbled upon this!
Thanking you million times ,, the first time after leg workout i feel comfortable with no knee pain i have struggled so much with my OA
I'm obese and can't do squats, lunges, etc, bc of the weight on my knees. I'm really glad to find a workout that works your muscles without tearing up joints. Thank you!
Started out not so hard, but leave it to you Jessica to give it some burn!
Thanks as usual for not disappointing!
Amy F Thanks for trying this one out!
Jessica, it's just like you guessed what I needed! I was struggling with joint pain today and was thinking of not even working out tonight. loved it!
love from Portugal!
Helena Siddall Yay! Love when that happens :) Glad we could get you moving today!
Wow, my bum is really feeling this. I really liked the hip raises using the chair. Thank you Jessica.
Heather Knight Thanks for trying it out! Those made my buns burn too ;-) Nice job!
This was great. I don't know how I missed it before it was posted last August. Glad I found it. Thanks Jessica!
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 have a trapped nerve, possibly in my knee, causing foot pain. I really enjoyed this workout, and it challenged me! Thank you, Jessica!
I love exercise and the thought of not doing any because of knee issues is a pain.....Wish you could do some longer videos similar to this.
I SO enjoy working out with you but as my joints have been giving me probs I couldn't do as much ~ this one is PERFECT! Thank you for meeting our fitness needs wherever they are!
Bonnie Gilfillan So glad this was helpful for you! Thanks for checking it out :)
Perfection for someone like me. I have RA and a really bad right knee. This workout was perfect!
Just found these Bad Knees workouts. I am going to be using until I can work up to going back to the 30 min. Walk On Dvds. Hopefully will not have to use the next 2 days to recover and lose all my progress.
Great little workout thank you.
Bless you 🙏🏾! I’ve been looking for workouts that I do with my bad knees. More please !
What a great workout. Did it all. My knees didn't hurt at all.
Rina Blecher Great! So glad you enjoyed it pain-free :)
I'm so happy I found your channel
as a person with bad knees - I thank you
uglybobswife Thanks for checking this out! hope it helps :)
Oh.My.Goodness. Going to be feeling it tomorrow! Great workout. Thank you, Jessica.
Great way to work those muscles when one can't do the squats and lunges!
I love doing this workout. Because it's easy on my knees I don't feel so horrible about doing it after standing all day at work. I'm going to start doing the cardio exercise along with this one to lose that christmas/holiday weight! thanks again :D
Did this as my followup today because I was short on time. Great routine!!! Thank you and have a fantastic Friday!!!
Vickie Mellino Nice combo!
Fabulous routine, especially for fragile knees. Love the variety of exercises too, instead of the same old stuff. Thanks so much!
O
OMG thanks so much for this workout, now I've got problem with my knee and I was so disappointed that I can't do any exercises for my legs but I find this ones! Thanks a lot! :)
Thank u so much. Now I can do my home workouts without hurting my knees. 😊😊
This is great exercise for me. I do it every other day. I love the pace and your way of making it doable. thank you so much Jessica.
Love this workout, thanks. I can't believe you have so many different workouts so I just can't get bored
Hi just wanted to say a great video! Super way to follow, could really do the bending forward one on my bad knee (no balance) but it was great otherwise especially since I want to tone the my bottom and all I keep getting is do squats and it will get easier the more you do them! Even though I've been trying for 3 weeks and see no difference other than a worse knee :/ so a very refreshing video thank you for posting and have joined your channel! X
Amy Johnson Thanks for checking it out and welcome to our community! :)
thanks jessica, really felt it in legs and glutes
I am soooooo happy I found you!
THANK YOU!!! Rheumatoid arthritis in my knees has made staying fit very, very tricky. The pay-off for a good work out is often not being able to walk for a day!! Need a good knee-friendly yoga video, most I have tried expect more range of motion than I have or poses resting on knees (not very comfy!) New project????
Shelly Southworth So glad you liked this one! And please stay tuned - we're working on something similar to your great suggestion :)
Love your exercise videos! I needed exercises to strengthen knees & these are great! You are a blessing!
I did this instead of the #FITIN15 lower body workout. So happy that it doesn't hurt my knees at all. My glutes are definitely feeling it though!
Thank you for this workout! A lot of people have knee problems and doing squats and lunges can be difficult/painful. I have been looking for alternatives.
TokyoBlue Thanks for trying it out - hope it helps :)
Now I can workout without hurting my knees. Thanks so much Jessica for these workouts ☺!
I really liked this. I was really exhausted today but wanted loe impact strength routine. Well, well, well, I have a nice glow of sweat and my hamstrings are singing!!! I wonder if more of us should do a low impact workout to just see how we are progressing???!
Tanya Walker Love it!! :)
Just finished your other new Fat Blasting Belly 13 min. Wonderful. I have to say I do better with a couple of short workouts. Keeps me going. Keep up the good work! I don't know what I would do with out you!
it's painful to bend my knee when it's in pain that's the problem doesn't want to bend
Was great thanks
very nice! totally feel them all especially the last move!
Mary Elwart Yay! :)
IOh Thanks Jessica. This workout was great too. I just shared it with a friend of mine who has knee issue. I did it first to see what she has got ahead of her. Kate
TooFIT4You Thanks so much for sharing! Love that you tried it out first too - what a great friend! :)
Thanks Jessica. Always a fun workout with you. SO I did not mind at ta ll. :)
This was a challenging workout! I am hoping to see changes in the flexibility and strength for my knees.
Thank you for exercises to for my bad knees. Great work out as always.
Good one since long was looking for ds kind
Thanks
ty jessica for these videos
I loved it
awesome! gave me some great ideas, I'm doing a bootcamp and my knees are so but i can do this
The last few exercises with you on the floor and heels on the chair just took the remaining life out of me!
ahh thankyou! being a teen with joint damage is annoying because I can't do a lot of workouts XD this was a big help
This is amazing- thank you!!
Thanks for this video. Usually after a workout I have knee pain and have a hard time walking. This workout did not have that effect. I can tell I am using muscles I have ignored with a desk job and not working out. I have been advised by my doctor not to do squats or jumping jacks. I also appreciate that your workouts are split into 15 minute increments. I can choose which two to do in a day or if I'm in a time crunch I can do one. Please keep them coming. Have any for back fat?
omg this workout was more intense than I thought! No knee pain though :)
very good video workout...
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?
Jessica!! Jessica!! Thank you for inspiring me with your creative and, oh so good workouts. My love to peanut, and my thanks to YOU !!! May 17, 2017
Wheww.. good little work out!!
Great video! Thank you. I really enjoyed it!
Just in time for my knee to go weird. Thanks, Jessica!
this workout help me so much
nice work out
Awesome
Thanks so much for this... I was searching for something like that, it's been a year I can't do squats and lunges... My legs feel stronger after just once I tried your workout yesterday... :-)
Please, Jessica, do more workouts to tone the lower body (butt and thighs) for "bad knees", please; thank you very very much
Sanra deluca You got it! Please stay tuned - more to come :)
thanks so much, Jessica
I am surprised how intense that was thank you
you are great Jessica! thanks!
Albina Polykova Thank you!
another terrific workout. I don't have bad knees, but I enjoyed the break from squats. :)
I do have seriously tight hamstrings...do you have any other exercises which would be the best to increase flexibility of them? I really felt it on that last exercise with the feet up on the chair!
Loved! Moving on to the Ultimate Workout to Lose Belly Fat! :D
watchress Awesome1 Great combo :)
Our cats name is Pistachio. Lol 💗
Thank you, Jessica! It was really good workout! I could feel my thights and butt!!
Marina Smirnova Yay! Thanks for trying it out :)