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!

Cx

Extras:

Equipment I use in my other workouts:

EPIC Program:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[CarolineGirvan]

Hello everyone! I just want to apologise as I’ve been meaning to do this workout for a while and I know many have requested a workout that involves no lunges and squats so I am so happy to finally do this! The first 15 minutes is basically no break but please don’t rush to get into position! During these 15 minutes every exercise is followed immediately by a pulse or hold of that exercise (same leg if it is single leg work!). The wall sits are 1 minute each with a break second rest before going to toes! I only lower slightly down on wall sit as apposed to 90° at knee to show you can still work the quads without coming all way down if strain on knees. I hope you all enjoy this low impact short workout! 💓

[samantha]

hahah when caroline smiles at the camera during the exercises so cute. i love when she shows her personality i feel like i’m working out with a friend

[madelinebaia]

I had surgery on a torn meniscus. The Orthopedist said my knees future was a knee replacement. I was 44 at the time. I know I have to keep my legs worked out to strengthen my knees. Finding your knee friendly workout was tailor made for me. THANK YOU SO MUCH FOR THINKING OF PEOPLE WITH KNEE ISSUES. I LOVE THIS WORKOUT. Fab at 50

[julee.b]

Yay! No lunges! Thank you. It was a good leg workout for me. I didn't hear any "crunchies" in my knee.

[littlemisa]

My favorite fitness coach on earth! She’s caring and loving and she still making videos for us even after the epic program already over l.I love her and I love seeing her videos and working out with her every day. I feel much better about myself. Thank you coach😘

[joyshouman]

My sister-in-law recently turned me onto your videos. My husband and I are now huge followers.
I'm 56 and getting back into a routine. Your videos work perfectly into my busy schedule and takes the guesswork out of what I should do.
Thank you. I have been sharing with everyone I know!

[gloriawelles]

Just did this after your most recent ab workout. I loved it. I’ve been struggling with lower body workouts because of my 64 year old knees revolting against me! This is the perfect solution until EPIC Round 2 begins. Thank you again Caroline for all your work and dedication. It makes me work harder and to be more dedicated and consistent. You’ve truly changed my whole outlook on working out; going from something that was a maintenance chore to something I truly look forward to. And the changes I’m seeing in my body! I’m loving it!

[avatarandarmy]

So dedicated to your channel, no youtuber posts 2 times a day, I am in absolute aww🥰

[katies]

**Caroline spoiling us with new workouts**

Me:
My poor legs:

[pamcee]

You are such a kind and generous trainer i have ever seen on YouTube so far. Thank you Caroline!🥰

[justanotherfan]

Oh my God Caroline! I was experiencing some discomfort in my knees so I was thinking of skipping leg day this week. This video is truly a blessing! You have no idea how happy I was to see this update! I really can't wait to do this today

[thoughtsoftheheart]

OMG!! 2 workouts in one day?! I must be dreaming. Christmas came early this year 💕👏🏼😊😁😱

[snigja]

I've only recently joined your community and already loving the frequency of uploading. Thank you so much Caroline.🤗😊

[martinadiaz]

Thank you so much Caroline! My mom suffers from arthritis and she's always trying to find leg workouts that are knee friendly but it's more difficult than it sounds. You always inspire us. Thank you! xoxo from Argentina <3

[ML-cxyi]

Thank you for this Caroline! My orthopedic surgeon last week told me squats are the worst exercise that I can do for my already injured knee and I should avoid them. This workout is perfect timing!

[lisaannvieira]

Caroline you’re on a roll with these workouts. I love having a knee friendly option.

[sylvia]

I am loving the short workouts! Thanks, Caroline.

[lisabrown]

2 workouts in 1 day from my absolute favourite Yes!! Thanks Caroline 😊

[priyadarshinijadhav]

2nd exercise in a day!! How dedicated Caroline is!!! You are very considerate Caroline to upload a knee friendly exercise !! I admire you more and more each day!! Salute to your efforts!! Thank you so much for being there for us!! Lots of love 😊❤❤

[sydneyprescott]

Thank you so much!! I've been looking for a knee friendly leg workout for a few days now and this is absolutely perfect! I cannot wait to do it tomorrow morning!!!! You're the best!