Leg Exercises for bad knees - Whim Gym Tips

Weak knees can be quite the burden, especially when you’re determined to complete an intense leg workout. Fortunately, we’ve done some research and compiled several leg day exercises that won’t give you knee trouble at the gym.

Reverse Lunges

Classic lunges or walking lunges can be a little rough on the knees, especially if you’re already experiencing some sort of knee pain. We recommend trying to do them in reverse. It’s really simple; all that needs to be done is alternate between legs and lunge with your active leg to the back instead of the front. Doing so will put more pressure on your hamstrings and glutes and less on your knees. Do 3 sets of 12 for each leg.

Barbell Hip Thrusts

This move focuses heavily on your glutes and is extremely knee-friendly. Lean your back onto a relatively low bench and keep your feet hip distance apart on the floor in front of you. With a weighted barbell placed across your lap, lift your hips while squeezing your glutes and release. Complete 3 sets of 12 reps.

Stiff-legged deadlifts

Stand with your feet hip distance apart and carry a weighted barbell in front of you. You’ll be surprised how much you can actually carry with this exercise. Bend down forward to lift and release by barely bending your knees. Try to complete 4 sets of 10.

Donkey kicks

Sit on all fours and kick back with one leg at a time. Try doing 12 on each leg for each set of 3. Feel free to place a dumbbell on the back of your knee for a slightly more challenging exercise. If the ground is too rough on your knees, your gym towel can always come in handy.

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