20 MIN KNEE FRIENDLY LEG WORKOUT with Dumbbells | NO JUMPING
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- Опубліковано 22 вер 2024
- 20 min knee friendly LEG WORKOUT targeting the areas surrounding the knee: hamstrings, glutes, quads and calves.
This 20 minute leg workout has no squats or lunges so will be great for many who for different reasons, do not perform these movements however it is still your responsibility to listen to your body. Only lower/lift/hold etc to where you can and not put stress on knees.
You will need your mat, a towel/ball to place between knees, a wall and a pair of dumbbells for the Romanian Deadlifts.
The timer will be on for 50 seconds of work, followed immediately by either holds or pulses of the same movement!!
Towards the end, the wall sits are for 1 minute duration whilst the Romanian deadlifts are for 50 seconds each with 10 seconds rest in between.
- LYING GLUTE SQUEEZE
- PULSE!
- LYING OPEN AND CLOSE GLUTE SQUEEZE
- HOLD!
- STRAIGHT LEG LIFT & LOWER
- PULSE! (same leg)
- STRAIGHT LEG LIFT & LOWER (switch)
- PULSE! (same leg)
- DONKEY KICK
- PULSE! (same leg)
- DONKEY KICK
- PULSE
- LATERAL LEG RAISE
- PULSES!
- LATERAL LEG RAISE (opp)
- PULSES!
- INNER THIGH LIFT
- HOLD!
- INNER THIGH LIFT
- HOLD!
- SINGLE LEG BRIDGE
- PULSES! (same leg)
- SINGLE LEG BRIDGE(switch)
- PULSES! (same leg)
- BRIDGE W/TOWEL SQUEEZE
- HOLD!
- BRIDGE ON TOES
- HOLD!
- SINGLE LEG HAMSTRING LIFT
- HOLD (same leg)
- SINGLE LEG HAMSTRING LIFT (switch)
- HOLD (same leg)
- RDL
- STAGGERED RDL
- STAGGERED RDL (switch)
- WALL SIT (1 min)
- WALK SIT ON TOES (1 min)
There will be tips on the screen for some exercises. This is a slower paced workout:
* Keep the leg straight during the leg lifts, tension in the quads and really squeeze glutes at top. Flex the foot as apposed to point.
* During the donkey locks, aim for HEEL to ceiling, even in the pulses!!!
* During the side lying leg lift, try to keep leg straight at rising perpendicular to the torso.
* Take the RDLs slow... aim to feel that stretch in the hamstrings and remember not to aim for floor by letting shoulder blades separate... keep those squeezed together!
* The wall sit, as I do in this workout, is performed not as far down as typical wall sit to show that you don’t need to go all the way down if this is uncomfortable. Of course lower completely to 90° if you can and no stress on knees!
I hope you enjoy this workout and really focus on the isolating movements to gain the most out of each rep!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
Hello everyone! I just want to apologise as I’ve been meaning to do this workout for a while and I know many have requested a workout that involves no lunges and squats so I am so happy to finally do this! The first 15 minutes is basically no break but please don’t rush to get into position! During these 15 minutes every exercise is followed immediately by a pulse or hold of that exercise (same leg if it is single leg work!). The wall sits are 1 minute each with a break second rest before going to toes! I only lower slightly down on wall sit as apposed to 90° at knee to show you can still work the quads without coming all way down if strain on knees. I hope you all enjoy this low impact short workout! 💓
This was an amazing workout Caroline! I had a hard time with the single leg hamstring lifts but I'm noticing my glute muscles activating more and really feeling the burn 🔥 thank you!
Excellent Brittany!! You were right on this one girl!! Way to go!! So good when you are able to engage those glutes to the max... you definitely get more out of those glute specific movements! 💓👊🏼
Don’t worry Caroline we are so thankful for sharing this with us we can manage our way to do this 👊💪
Super grateful to have two legs workouts in one day! They compliment each other really well! I enjoyed doing them both back to back! Thank you Caroline! 🙏🏼🙏🏼🙏🏼
Can't help it, Caroline, but I'm more and more curious about Epic Part II ... Love these short, crazy workouts, and hope they'll be part of the new program! Am doing the December week 1 playlist, too, and am loving it! Sending you a smile! 😁🤗😁
hahah when caroline smiles at the camera during the exercises so cute. i love when she shows her personality i feel like i’m working out with a friend
Hi Samantha...I agree so much! Working out with Caroline is just like having a friend from an exercise class! She is so very friendly and kind! Matthew
Yes Samantha! I even have full conversations with her throughout the workouts. And I just love her music picks on most of the workouts too! BTW Caroline, this workout is GREAT huge THANKS!!
Also, her wave at the end is my favorite!
YES! You nailed it. Me too! I always say Caroline is my ‘trainer’ and my kids ask - “who is Caroline ?!” & I 😊 and exclaim “Caroline!!”
@@matthewalmond4688 hi Matthew.
Yay! No lunges! Thank you. It was a good leg workout for me. I didn't hear any "crunchies" in my knee.
I can't do any lunges due to problems with toes. This workout is good for me 😁💪🏻
I had surgery on a torn meniscus. The Orthopedist said my knees future was a knee replacement. I was 44 at the time. I know I have to keep my legs worked out to strengthen my knees. Finding your knee friendly workout was tailor made for me. THANK YOU SO MUCH FOR THINKING OF PEOPLE WITH KNEE ISSUES. I LOVE THIS WORKOUT. Fab at 50
So dedicated to your channel,no youtuber posts 2 times a day,I am in absolute aww🥰
My favorite fitness coach on earth! She’s caring and loving and she still making videos for us even after the epic program already over l.I love her and I love seeing her videos and working out with her every day. I feel much better about myself. Thank you coach😘
Hi...lovely comment...I so much agree! She works so hard for us! Have a lovely day! Matthew
Hello Misa and Matthew, I do agree.. so lovely... when I see this morning before doing my training, I was like 🥳🥳🥳🥳.
She is really motivated to go further after providing such great EPIC1 & She keeps bringing on
100% agreed! I am so addicted to her workouts
@@mora-mora5655 Hell Yeah ❤❤❤🥰
OMG!! 2 workouts in one day?! I must be dreaming. Christmas came early this year 💕👏🏼😊😁😱
Haha , you are right Brittany. I run to my phone every time there is a notification chime like a kid opening a present!😃
Yess Vidya me too! Lol I thought it was a mistake but I'm so pleased that it wasn't 😂😄
My thoughts exactly!! Haha
I was going to say the same thing.. wow 2 in a day.. we must be good students..lol.. this and the other video is my plan for tomorrow and then some..💪👍👍👍💪
I know right, we are so spoilt🙂🙂🙂
2nd exercise in a day!! How dedicated Caroline is!!! You are very considerate Caroline to upload a knee friendly exercise !! I admire you more and more each day!! Salute to your efforts!! Thank you so much for being there for us!! Lots of love 😊❤❤
Hi Priyadarshini...yes Caroline is so dedicated and keeps on producing brilliant workouts for us to do! Have a lovely day! Matthew
@@matthewalmond4688 Yup Matthew, totally agree with you!! You too have a lovely day!! 😊
Caroline you’re on a roll with these workouts. I love having a knee friendly option.
I've only recently joined your community and already loving the frequency of uploading. Thank you so much Caroline.🤗😊
Welcome Snigi!! I hope you have lots of fun!! 💓👊🏼
Have you tried her EPIC programme
@@hhl_travel6008 not yet. I'm actually following her other workout plan which I found in the community section. Have you tried the epic program?
@@snigja I was privileged to start when it was launched on September 21st and completed on schedule last Sunday. I love the structure and especially the new challenges with each day. I am on second round of EPIC plus fitting in these new mini sessions she is posting during December as well some other sort work out from her archive. I am using heavier weights or doing more reps than the last time I did it ten weeks ago.
@@hhl_travel6008 that sounds amazing. Good on you for being consistent. I'm still doing the no equipment ones but this is the first time I'm actually enjoying the routines and finishing them without taking breaks. 😊
I am loving the short workouts! Thanks, Caroline.
2 workouts in 1 day from my absolute favourite trainer!!!!! Yes!! Thanks Caroline 😊
Hi Lisa...yes I agree! Two workouts in one day from Caroline...just brilliant! Have a lovely day! Matthew
You are such a kind and generous trainer i have ever seen on UA-cam so far. Thank you Caroline!🥰
Hi Pam...I so much agree with you! Caroline is always kind and so generous with her time! Have a lovely day! Matthew
Caroline is one of the Most Hardworking Fitnes Influences and that's so amazing. Thank you ☺
My sister-in-law recently turned me onto your videos. My husband and I are now huge followers.
I'm 56 and getting back into a routine. Your videos work perfectly into my busy schedule and takes the guesswork out of what I should do.
Thank you. I have been sharing with everyone I know!
Oh my God Caroline! I was experiencing some discomfort in my knees so I was thinking of skipping leg day this week. This video is truly a blessing! You have no idea how happy I was to see this update! I really can't wait to do this today yaaaaayyyy!!!
I’m sorry to hear you are feeling discomfort in your knees. Tread carefully even with this workout and take it slow! 💓👊🏼
Aww thank you so much! I'll definitely be careful. I think the discomfort might have something to do with my love for basketball and jump rope 🤭. I've always loved high intensity sports, but I have learned to take things slow. I love that your videos have gotten me into weightlifting. You've really made my day with this reply, and I hope you have a good day as well! ❤
this workout felt like an early christmas gift✨🧡
Just did this after your most recent ab workout. I loved it. I’ve been struggling with lower body workouts because of my 64 year old knees revolting against me! This is the perfect solution until EPIC Round 2 begins. Thank you again Caroline for all your work and dedication. It makes me work harder and to be more dedicated and consistent. You’ve truly changed my whole outlook on working out; going from something that was a maintenance chore to something I truly look forward to. And the changes I’m seeing in my body! I’m loving it!
So...I'm at work and recieved this notification..I was like take a pause with😯😯😯 a big eyes of my face and full of surprise..and watch it right away. Will do this tomorrow since its night time in USA. Thank you Caroline. As you know.. your the only one in youtube that I subscribed. You made my day to put my workout mood...lots of love🥰🥰🥰
Thank you so much!! I've been looking for a knee friendly leg workout for a few days now and this is absolutely perfect! I cannot wait to do it tomorrow morning!!!! You're the best!
**Caroline spoiling us with new workouts**
Me: YAAAASSSSSSS
My poor legs: NOOOOOO
Pretty much, this is pure love :)
@@riaraheem9148 it really is 🥺💖 good luck with your workout!!! We’ve got this 💪🏼
Your legs will thank you in the long run when they look all lean and toned...
@@shellyanndixon-rowe7577 yeeess 🥰🥰🥰
Thank you so much Caroline! My mom suffers from arthritis and she's always trying to find leg workouts that are knee friendly but it's more difficult than it sounds. You always inspire us. Thank you! xoxo from Argentina
Aw I hope she liked this workout. So many have requested it due to easier on knees. Happy training Martina and to your mother too cx
Hola, viste resultados conforme pasó tiempo? Es que tengo los meniscos lastimados y quería saber si viste cambios desde que empezastea rutina.
she can sit and be fit. theres plenty of exercises with a chair
Two workouts today?!?! We are so lucky to have you Caroline!💓💓 this might be one of my favorite leg workouts yet from you!!! I love body weight for legs.
Hi Kate...yes Caroline is spoiling us! I intend to do these two workouts back to back this morning! Have a great day! Matthew
Matthew Almond I did them yesterday. You will love them as always! Have a great weekend.
Thank you for this Caroline! My orthopedic surgeon last week told me squats are the worst exercise that I can do for my already injured knee and I should avoid them. This workout is perfect timing!
Is this a dream lol? I literally just requested this on your last video. YEYYYYYEYEYEYEYEYEYE I’m SO excited. ♥️♥️♥️♥️. Thank you SO much !
Hi! I am 15 and my knees sometimes get really sore when I do squats, I really love this workout and would love more low impact workouts with no or little equipment! Thanks for these great, challenging workouts that for a change don't focus on changing your own body!
U have no idea how appreciated this is Caroline!
Two workouts in one day 🤯. Your dedication is amazing!
been doing your workouts everynight for two months. Absolutely love the variety! Thank you for making this available.
Thank you Caroline!!!!!!! Love it. What a good Christmas gift!
Caroline, thank you for being kind and thoughtful! I just asked for such workout 5 hrs ago. I'm so looking forward to start my day with it tomorrow. Lots of love from Houston!!!
Thank you! I recently injured my knee and haven’t been able to so my usual workouts. I couldn’t do any of the single leg bridges haha but I got most of it done and no discomfort!
Tagged this on to the 2021 advent glute workout -- loved it! Lots of great glute activation. That second wall sit was surprisingly fiery!!
came back to this for a quick workout and it was nice! Lots of good activation without being insanely taxing!
More knee friendly workouts 😍😍😍thank you so much caroline
Yet another wonderful SURPRISE workout today!!! ❤💪💪
Love these after EPIC.
Thank you for this!!! 👍🏼😘💪🏼 I love all of the shorter video variety to go with the longer workouts! You are a Godsend...🙏🏼❤️ Thank you for your dedication to all of us! 🥰
Wow! I can’t remember feeling this good since I started menopause! I’m so glad I found you! Thank you!!!
This is great Caroline, so doable for me, I'm 65 so cannot do all your fabulous videos, I'm just in awe at how super fit you are, and the dedication you have, you have an easy to understand voice with your instructions,just so calming, thanks so much,stay well 🙏
Best knee strengthening exercises I ever found. Thank you SO much Caroline, you have improved my life and my knees. So many best wishes ❤️🥰🥰🥰
I agree to i have neuropathy arthritis fibromyalgia my whole body never give up are curved spine home carolyn's workouts give me hope😅😅😅😅😂🎉🎉🎉
Caroline, thank you for this, from a rheumatoid arthritis patient! I still do weights and strengthening like I have for years; although I am more mindful now about how heavy I can go. These knee friendly exercises are perfect for people like me. I have seen many so called trainers on UA-cam. They pale in comparison with you. You are the real thing. You love what you do and you do it expertly. We can tell. Keep smiling and again, THANK YOU!
Thank you for this. I have an uncooperative knee today and didn’t want to have to skip my movement for the day. This workout kept me on track and also challenged some other muscles.✌🏼❣️
love these december quickies! perfect for those very very busy day. this was a great workout until i realized i did Caroline's 1,000 glute workout yesterday with ankle weights and was sore from yesterday! i need to stick to the December plan that Caroline so carefully put together so i avoid targeting the same muscles back to back! have a great weekend all!
Just wonderful to be able to find excellent workouts on Caroline's channel.Thank you
Just a wonderful and effective workout! Thank you Caroline ✨💕💜
Thank You! I loved the cool down/stretch at the end. As a beginner, (who is 60) I am unsure what stretches are best for the workout. You have been a blessing to my life. I am recovering from a bad accident and your gentle, kind spirit keeps me going and makes me want to get up every morning to see what(non judgmental) challenges you have for us to do. I would love to see you do a series for beginners who are trying to improve their health and get their bodies in shape and maybe one day be to your health level. No pressure just an ideal.Thank you again for being a blessing to so many people.Merry Christmas from Tennessee,USA.
Yay two in one day ☺️ thank you.
Thanks for tris rutin is important for those that have knees problems 👍
Absolutely Gaby! I’ve been meaning to do this for a while as I know many don’t perform squats and lunges for various reasons! Cx
your cardio workout is still killing me but I just finish this and a 20mins longband upper body video
I feel so powerful and full of energy!! (still diffcult for me)
And super HAPPY!!!
thank you for these amazing content and mood booster!!
I needed a quick late night workout since I didn't have time for a full one today. This was perfect, thank you! 🙌🙏
Great knee friendly option! I overdid the squats and lunges last week and this was perfect as a knee rest but boy are my glutes gonna feel it tomorrow! Thanks
What a nice morning wakeup excercise, thank you
You are a LEGEND, Caroline, a gift that keeps on giving. We love you! Thank you so much!!
It was perfect for me today after my run in the snow!! Thank You, Caroline!!❤️✨🌈
You are amazing!!!!! Thank you 😘😊👏
Caroline, give us more of these! I was dreaming about knee-friendly dumbbell workouts on your channel, especially to make glutes peachy and fantastic! It's so hard to find workouts on youtube that are solid enough to build muscles and still do not harm knees. We believe in you! Help us!
I really enjoyed this workout! Thank you, Caroline!
Thank you. I hurt my knee, and this workout helped me get some exercise in. A couple rounds was a good workout. I will do three next time😊
thanks for the workout Caroline 💕
I love everything about your workout from the warmup to the knee friendly lower body workout and weights all the way to the post workout stretches. Will be subscribing to your channel!
Super super super!!!!! Grazie mille Caroline 👍😘💪💪💪💪🤗
This is the toughest, “knee saving” workout I’ve ever done! I absolutely love it!🙌
What an awesome workout! We can all use a knee friendly workout with all the heavy lifting we have been doing. 😁🏋️♀️
Absolutely Rebekah!! Nice slow pace and easy on the knees cx
Caroline is my inspiration !!
Caroline you’re “best” person on you tube you got wide variety of workouts 🔥 & I’m glad to found you for my fitness journey
So many wishlists to be checked and crushed this month. Tqvm CG💖💖💖💖
Just what I needed- thanks 💗
Thank you Caroline,you got me on board again.
I just have to say that I looooveeeee your workouts!! Thank you so much for making these free and open to all. It’s such a blessing!! Thank you Caroline!! 🙏🏼❤️
Love the ROMANIAN DEADLIFT. Thank you for knee friendly and for class
absolutely brilliant workout! those hamstring lifts were killer 💞 and wall sits on the toes? game changer!! thank you!! 🤗
Started yesterday! Doing it alternate days.Will do it for 30 days and update here😁🎉
Day1(28-04-2021): Done ✅
Day2(30-04-2021): Done✅
Few days missed due to shark week. Will update today.
Day3(04-05-2021): Done✅
Day4(06-05-2021): Done✅
Took a day rest in between.
Day5(09-05-2021):Done✅
Day6(11-05-2021):Done✅ (forgot to update here on time)
Day7(13-05-2021):Done✅
We can never skip leg day! Great goal Ila. Caroline's full body and core workouts are great too, though challenging we feel accomplished when we can finish them. I'm on EPIC I myself, taking rest days when needed. Cheers!
This was amazing! I love your workouts, but especially the shorter ones, so I can still do my yoga as well.
Thank you 😊
Omg same, I just started and love her 10 minute workouts before my yoga sessions!
This is my favorite present 💕💕💕
Holy moly! I completed this after a 30-minute glute workout and a 15 glute and hamstring workout. My glutes and hammies are feeling tired but strong.
I was impressed that I could feel the targeted muscle work!
Oooo...I am all over this one. Thanks Caroline! :)
It’s nice to be back . I injured my back a few weeks ago so only now getting back into exercising. Have missed it 👍🏼x
i'm doing this workout twice weekly now. It does what it says on the tin. Knee friendly legs. Just what my doctor ordered! Love it.
Did anyone notice that she colours her timer based on the outfit she’s wearing? Amazing workouts, production, instruction, everything!! Thank you!!
Fabulous workout for my legs .. I injured the soft tissues on my knee during a fall few months ago but I did participate the epic workouts except for lunges... Thanks Caroline for being so consistent with the videos.... Every morning looking forward for a new session with you
Just took 1 week break from exercise, excited and eagerly waiting for EPIC 2. Will definitely try this workout soon.
Thank you so much.
Wow...súper!!!!! Tomorrow I 'll do it..... thanks a Lot Caroline!!!
Thank you for knee friendly exercises!
I have two little kids so I love that it is tough but quick! Thanks!
Loved this workout! I was able to burn my legs out without hurting my knee!😂
IKR
Omg, Caroline, thanks so much for this workout! I love you!!!! So grateful!
Can I say thankyou....I recently commented about my knee pain and here you are blessing.....😭thankyou so much and today is my leg day yeah....Ill smash it💜💜
Thank you Caroline for taking good care of us! :-)
Love, love, love this workout. Did it yesterday and feeling it today. I really enjoy this type of workout and looking forward to more to come. Keep up the amazing work you do. Moe
Im hyperventilating! 2 vids in a day!! Just completed R2 of Epic D4. So will do this tomorrow as active rest day. Tq caroline, ure a gem.
Is going to be my complet my work out 🏋️♀️ for tomorrow morning thank you 😊 Caroline 💪👊👊
Did this as Advent ad on to Glute day ---- my legs literally quivering during last wall-sit on toes. Holy moly!!! Amazing!!!
I am so thankful to have found this workout. I have patellofemoral pain syndrome and have been really down in the dumps not knowing how to workout my legs while the flare up heals. This was challenging and great!
Love, love, love your workouts😘
Wow, the first 15 mins definitely can feel the glutes are burning. The wall sit with toes is really challenging. Love it.
Two workouts in a day 😱 We stan hardworking queen
Great idea! ❤️❤️❤️. Two in one day.....we are being spoiled! 😁
Thanks Ruth, actually due to many asking for short workout with no squats of lunges! 💓💓💓💓
I am so thrilled to see this I want to try! I was doing the challenge but the 45 min of lounges and swats killed my knees 🙈 love your stuff