4
4
LUNGE + SQUAT ALTERNATIVES
FOR BAD KNEES
Exercises
How Do I Modify
Workouts For
Knee Pain?
Focus on low impact
exercises that build leg
strength while reducing
knee strain.
Exercises
Can You Strengthen
Your Legs Without
Squats or Lunges?
Yes! There are plenty of
exercises that target the
quads, hamstrings, glutes,
and core while reducing
pressure on the knees.
Exercises
1
GLUTE
BRIDGE
Targets:
Hip abductors,
gluteus medius and
gluteus minimus.
2
STEP
UPS
Targets:
All three parts
of the glutes — the gluteus maximus, gluteus medius,
and gluteus minimus.
3
DEADLIFTS
Targets:
Hamstrings,
glutes, hips, calves, lower
back and core.
4
WALL
SITS
Targets:
Legs, glutes,
quads, hamstrings, hips
and core.
Screenshot
Exercises
1. Glute Bridges
2. Step Ups
3. Deadlifts
4. Wall Sits
DO IT:
40 seconds work, rest 20 seconds.
Full Workout
Isometric lunge and squat holds also reduce dynamic movement, which can help keep the pressure off your knees.
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Full Workout
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Leg Workout
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