5 Lower Body Low Impact Exercises (That Won’t Hurt Your Knees)

Hello, my most dedicated readers! Oh, how I’ve missed you all. Last time I checked in, both our girls were sick. And last week I was sick! NOT COOL. Everyone knows, moms don’t have time to be sick. Yet, I was. So sick that I didn’t even workout. I did try a couple times, but I was super drained. Like for real. Ugh.

I’ll probably sound like a weeny when I say I just had a case of laryngitis, but I didn’t realize how crummy you can feel from an illness that generally just gets a lot of attention for taking someone’s voice away. While my throat still hurts a lot this week and I still have a dry, hacky cough, my voice is finally coming back (and I’m starting to exercise again), so hallelujah! I must be on the mend. Now back to real life and the important stuff.

A few weeks back, a friend and reader asked me to share some low impact lower body exercises and today, I’m excited to bring them to you. This friend has found her knees to be particularly temperamental after having her first baby a few months back. This is totally normal since the hormone relaxin can loosen our ligaments and joints leading up to labor and can take up to a year after stopping breastfeeding to return to “normal.” Who knew? Now you do 🙂

While I love jumping around like a total maniac and I don’t have a problem doing so, that isn’t the case for everyone and the good news is there are TONS of exercises you can still do to strengthen your lower body AND be kind to your knees.

Today I’m sharing my top 5 lower body exercises that are low impact and can help you strengthen your lower body, without hurting your knees because yes, it’s possible!

Most of these exercises will use the glutes as a primary mover, and all the other muscles in the legs will be secondary or tertiary movers/helpers.

The largest and what should be–strongest–muscle group in the body is the glutes (aka your butt muscles). I often tell my clients that your butt isn’t just about vanity or something sexy. Though it can be both of those things, your butt is also totally functional too. Meaning, your glutes–when engaged, strengthened, and used properly–can help support your hips and take work away from your smaller knee joints all while simultaneously strengthening all the muscles surrounding your knees too.

Every single person should be able to do a squat. It’s arguably the most functional movement you can ever do. Many think squats are just for your quads, that big muscle group on the top, front of the leg. However, squats are actually a glute exercise that your quads can help with.

We all sit down and get up from chairs and the toilet–that’s a squat.  We all pick things up from the ground–that should be a squat. So yes, one of the exercises I share will be a squat, but I’ll show you how to modify it to take some work away from your knees if a traditional body weight squat hurts for now.

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When doing these exercises, aim for anywhere between 8-15 reps, (per side where applicable) and 3-5 sets.

  1. Squats – Keep your weight in full foot and push up out of your heels. By keeping the work in the heels vs. the forefoot, you help your glutes do the work, not your knees. Modify on a wall or using a ball on the wall if needed.MNYE9697XZZS2597
  2. Hip Bridge – Strengthen your glutes, hamstrings, and calves. Lying on your back, place your heels on a chair, bench, stool, or any elevated and level surface. Push up from the floor by driving into your heels. Squeeze your glutes at the top and then slowly return to the ground.  NMAP9020
  3. Deadlifts – Single leg or double, it doesn’t matter–deadlifts are great for you (and your glutes and hamstrings)! Slightly bend your knees then while keeping your back flat, hinge from the hips towards the ground. Return to the top, squeezing your glutes when you get there. CGBK3879
  4. Side Lunges – Strengthen your glutes, adductors and abductors (those muscles on the insides and outsides of the legs). Start with both feet pointing straight ahead. Sinking into the heel on one foot, lift up the other foot and reach it to your side while sinking into the opposite heel. Return the foot to the center and keep your toes pointed straight ahead for the entire movementDILI3446
  5. Step Ups – These are awesome for the whole leg! Place one foot on a step, chair, or stool. Keeping your weight in the heel on the bench, “pull” your other leg up and onto the step. Slowly return your foot to the ground, putting as little weight into the bottom foot and repeat.

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What are your favorite lower body exercises? Share in the comments below! 

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