Exercises for Knee-Friendly Leg Workouts


If you're looking for knee-friendly leg workouts, look no further. These exercises are safe for your knees and will provide you with a great workout that will leave you feeling strong and powerful.

Box Squat

A box squat is an exercise in which you lower yourself onto a box, then stand up again. You'll be using the weight of your body and gravity to support the barbell during this exercise. You can do them without a barbell if you’re looking for an extra challenge (and don't have access to one). To perform this exercise:

  • Take hold of the barbell with both hands at shoulder width apart. Stand with feet hip-width apart and toes pointed forward or angled slightly outwards as desired; knees should also be slightly bent while standing erect with feet flat on floor below hips; back should be straight throughout entire movement; head facing forward; arms straight down from shoulders holding onto sides of bench/box in front directly underneath chest area/shoulders so that when lowering down it will not hit bench causing injury potentials due to misalignment or incorrect form execution

Lunge with a Vertical Shin

  • Stand with your feet together and a dumbbell in each hand, palms forward.

  • Lunge forward, keeping a vertical shin (meaning you don't let your knees go ahead of or behind your toes).

  • Keep going until you feel the stretch in your glutes, then return to starting position. Repeat 10 times per side for 3 sets total.

Dumbbell Romanian Deadlifts

  • How to perform the exercise: Stand with your feet slightly wider than shoulder width apart, knees slightly bent, and a dumbbell in each hand. Lift the weights out of their racks using a neutral grip (palms facing towards you). Take an inhale breath and then exhale as you lower the dumbbells down by bending from your hips. Keep your back flat and avoid rounding your back at any point during this exercise; if it's feeling tight, try taking some deep breaths before proceeding with this movement. At the bottom of the movement (when your arms are parallel to the floor), hold for 2 seconds before lifting back up by straightening your legs. Repeat for 8-12 repetitions per set on each leg, resting no more than 1 minute between sets.*

  • Benefits: The Romanian deadlift targets many of the same muscles as squats do, such as hamstrings and glutes while also improving flexibility in those areas due to its wide range of motion that requires constant tension throughout every rep.* Drawbacks: If performed incorrectly with too much weight or without proper form (such as rounding one's back), this exercise can be bad for both knees and backs! In addition, performing multiple sets consecutively may cause fatigue sooner than expected if done incorrectly or without resting enough between sets.* Equipment required: Two dumbbells

Reverse Sled Drag

  • Face the sled and place your rear foot on it, with your other foot off to the side. Your feet should be about hip-width apart and make sure you keep a slight bend in your knees during this entire exercise.

  • Now grab onto the handle with both hands and walk forward until the sled is under control (not pulling you). You can use an empty barbell or dumbbells if you don't have access to a sled at home!

  • Keeping your shoulders back and chest up, lower yourself into what's known as a quarter squat position where only one leg is supporting all of your body weight; this will help engage those inner thigh muscles that are often neglected when working out legs!

These exercises are safe for your knees.

These exercises are safe for your knees.

  • Squats: You've probably heard that squats are one of the best ways to build muscle, strength, and endurance in your lower body. This is true—but they can be hard on your knees if you do them incorrectly. There are a few simple tweaks you can make to help keep things comfortable:

  • Keep knees aligned with toes as you lower down into the squat (this will prevent them from angling inward).

  • Aim for a full range of motion by lowering until thighs are parallel with floor (or even slightly below). If this stretches too much, then try going only part way down before standing back up again.

  • Toes should stay pointing forward throughout the movement (no turning).


Working out is an important part of keeping your body strong and healthy, so don’t let knee pain get in the way. The exercises we discussed here are safe for your knees and will help maintain flexibility and mobility as you run, jump or lift weights. If you’re unsure about an exercise or have questions about proper form, ask a trainer at your gym!

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