20 MIN KNEE FRIENDLY LEG WORKOUT with Dumbbells | NO JUMPING
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!
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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.