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The Best Lower Body Exercises for Bad Knees | Full 15 Minute Hips, Butt and Thighs Workout


The Best Lower Body Exercises for Bad Knees | Full 15 Minute Hips, Butt and Thighs Workout

The Best Lower Body Exercises for Bad Knees | Full 15 Minute Hips, Butt and Thighs Workout




Squats and lunges are great exercises, but not if they cause you knee pain! You can work your lower body effectively with alternative exercises that won’t strain your joints. Join certified personal trainer Jessica Smith for this full length, lower body workout that doesn’t include a single squat or lunge and is designed to be gentle on the joints but tough on your hips, thighs and glutes!

*If you are working with a specific knee injury, be sure to get your doctor and/or physical therapist’s approval before attempting this workout. If you suffer from knee, hip or other joint pain regularly, be sure to consult a professional for an expert diagnosis.


Level: All

Equipment: A sturdy chair, light dumbbells (optional)

Intensity: Moderate, Low Impact

This knee friendly lower body routine works the muscles in the hips, thighs, quadriceps, hamstrings, glutes, inner thighs, outer thighs and core from all angles with exercises like:

Warm Up
Knee Marches
Hip Circles
Leg Sweep
Inner Thigh Outer Thigh Balance
Quadriceps Leg Lift
Side Kick
Glute Shaper
Chair Bridge
1-leg Bridge
Hip Stretch

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  1. latoya mccook

    April 14, 2017 at 3:55 pm

    I'm so happy I found your channel

  2. boho dogon

    April 14, 2017 at 4:25 pm

    Where's your fluffy white mascot,…he's so cute !!! 🙂

  3. Pooja Pavan

    April 14, 2017 at 5:05 pm

    This wonderfully works! Thanks a lot Jessica for taking time and creating workouts for people with bad knees! I was looking for ways to reduce my lower body but since I had a ligament surgery few years ago when I was in high school, I was reluctant to try anything harsh on knees. This works like a miracle without hurting the knees.

  4. entropy

    April 14, 2017 at 5:48 pm

    When you do the exercise at 3:20 do you have to keep your knee locked on your front leg or do you bend it

  5. baal zebub

    April 14, 2017 at 6:19 pm

    I've been looking for lower body exercises that are going to give my knees a little rest since I fell on my knees while trying to walk on frozen floor… those snowy days… that helped, thanks a lot!

  6. Melissa McReynolds

    April 14, 2017 at 7:10 pm

    I have hip-replacements and arthritis at an earlier age than normal so I'm always in search of good low-impact exercise routines. I love your workouts! They are very helpful and I love the short sessions. Easy to squeeze in my day. 🙂 Peanut is adorable btw!

  7. Krystal Phillips

    April 14, 2017 at 8:07 pm

    this workout help me so much

  8. Audrey Chatman

    April 14, 2017 at 8:20 pm

    This was a challenging workout! I am hoping to see changes in the flexibility and strength for my knees.

  9. Donna

    April 14, 2017 at 8:28 pm

    Love your exercise videos! I needed exercises to strengthen knees & these are great! You are a blessing!

  10. SuHasini Madhurya Chennubhotla

    April 14, 2017 at 9:27 pm

    highly motivated watching this routine. i've been weight training since 3 years which eventually made all my body joints go berserk. 😉 now i'm in a stage where i can't do weight training anymore cos of elbow pain, knee pain, back pain & neck pain etc.. but still want to cut fat and remain lean. don't know who to ask or what to do. thats when i found you here. after a 20 days break from gym i'm gonna try this routine on monday. can't wait.
    do you think i should do these exercises 2-3 sets on my leg days for max. fat burn? and how often can i do this routine in a week?

    thanks in advance!

  11. venturegirl 2

    April 14, 2017 at 9:56 pm

    THIS IS JUST WHAT I HAVE BEEN LOOKING FOR!! Thank you so much for providing a workout I can do with my bad knees, and FOR my bad knees. The thigh strengthening exercises make all the difference in my ability to walk without pain.

  12. manarlandis

    April 14, 2017 at 10:29 pm

    This is great exercise for me. I do it every other day. I love the pace and your way of making it doable. thank you so much Jessica.

  13. Razan A

    April 14, 2017 at 10:56 pm

    Is jumping rope good or not for someone has bad knee ? Some people say is good and other say is soo bad for the knee .. And I need answer ! :/

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