10 Low Knee Impact Leg Exercises To Try

10 Low Knee Impact Leg Exercises To Try

Do you want to get in shape but are worried about the impact that high-intensity exercises will have on your knees? You're not alone. Many people are hesitant to start a fitness routine because they don't want to injure themselves. 

That's why we've put together this list of 10 low knee impact leg exercises you can try! These exercises are perfect for beginners, people just getting back into shape, or anybody who just wants to improve their overall leg health. They will help improve your strength and flexibility without putting too much stress on your knees. So what are you waiting for? Start exercising today!

Are Leg Exercises All About Impact?

The first question is, "Why should I do low-impact exercises if they're not as effective as high-impact ones?" The answer is twofold: first, because they're easier on your joints; and second, because they reduce your risk of injuries. 

High-impact exercises put a lot of strain on your joints and connective tissue. This can lead to injuries like strains, sprains, and fractures. 

Low-impact exercises, on the other hand, place much less stress on your body and are therefore much safer. They're also ideal for people with conditions that make high-impact exercise difficult or painful. 

3 Reasons to Do Low Knee Impact Leg Exercises

You should incorporate low-impact leg exercises into your workout routine for many reasons. Here are just a few:

  1. They're easy on the joints.

One of the biggest benefits of low-impact leg exercises is that they're easy on the joints. This is especially important for older adults or those with existing joint problems. By doing low-impact leg exercises, you can increase your strength and flexibility without putting unnecessary strain on your joints, especially your knees.

  1. They can be done anywhere.

Another great thing about low-impact leg exercises is that they can be done practically anywhere. Whether at home, the office, or traveling, you can always find a way to fit in a quick workout. All you need is a little space and something to use as support (a wall, chair, or table). 

  1. They're perfect for all fitness levels.

No matter your fitness level, a low-impact leg exercise is right for you. You can start with simple exercises like leg lifts, or calf raises if you're just starting. As you become more comfortable, you can move on to more challenging exercises like single-leg deadlifts or split squats. 

10 Low Knee Impact Leg Exercises To Try

Low Knee Impact Leg Exercises to Try

With all of the cardio options out there, it's easy to forget that you don't have to run or jump to get a good leg workout. In fact, there are plenty of exercises you can do that don't put a lot of strain on your joints. Keep reading for 10 low-impact leg exercises that will help you build strength without putting too much stress on your body.

  1. Heel slides

To do this: 

  • Sit on the ground with your legs straight out in front of you. 
  • Slowly slide your heels towards your body, then back out again. 
  • Repeat 10-15 times.

  1. Leg lifts

To do this: 

  • Lie on your back with your legs straight. 
  • Slowly lift one leg, keeping the other leg stationary on the ground. 
  • Hold for a few seconds, then lower the leg back down. 
  • Repeat 10-15 times before switching to the other leg.

  1. Clamshell

To do this:

  • Lie on your side with your legs bent at a 45-degree angle and both palms flat on the ground. 
  • Keeping your feet together, slowly raise your top knee as high as possible without moving your pelvis or lower back. 
  • Hold for a few seconds, then lower the knee to the starting position. 
  • Repeat 10-15 times before switching to the other side.

  1. Fire hydrants

To do this: 

  • Get on all fours with your hands directly beneath your shoulders and your knees beneath your hips. 
  • Keep your left knee bent at a 90-degree angle and raise it to the side, keeping your foot flexed throughout the movement. 
  • Raise the leg as high as possible without arching your back or shifting your weight, then lower it to the starting position. 
  • Repeat 10-15 times before switching to the other side.

  1. Glute bridge

To do this: 

  • Lie flat on your back, feet flat on the ground, shoulder-width apart, and legs bent to 90 degrees. 
  • Drive through your heels to raise your hips and upper body off the ground, extending until there is a straight line from knees to shoulders. 
  • Squeeze glutes at the top of the movement, then lower yourself back down to the starting position. 
  • Repeat 10-15 times. 

  1. Hip abduction

To do this: 

  • Start by standing with feet hip-width apart and a chair or countertop nearby for support if needed.
  • Keeping your core engaged, lift one leg out to the side and away from your body, maintaining a slight bend in the knee if needed (you should focus more on moving at the hip than at the knee). 
  • Return to standing and repeat 10-15 times before switching sides. 

  1. Curtsy Lunge

To do this: 

  • Start standing with feet hip-width apart and take a large step diagonally back and behind with one leg while dropping down into a lunge, so both legs form 90-degree angles. 
  • Return to standing by pushing off your front foot and bringing the back leg up, so it's in line with the front leg again (like you're doing a curtsy). 
  • Repeat on the other side.

  1. Lateral Leg Swing

To do this: 

  • Place both hands on something sturdy for balance (a chair, countertop, etc.) 
  • Lift one leg to the side as high as possible without arching your lower back). 
  • Using momentum, swing that leg across in front of the body as far as comfortably possible before letting it swing back out to start position at the side.
  • Keep abdominal muscles pulled in so that motion comes from the hips, not the lower back.
  • Do 15 reps per side.

  1. Leg abductions while seated 

To do this: 

  • Sit in a chair with good posture and place a looped resistance band around both ankles. 
  • Rest feet flat on the floor about hip-width apart throughout the movement. 
  • Keeping abs pulled in so there is no movement at the lower back, slowly lift right ankle away from the body as far as possible before lowering under control back to start position. 
  • Do 15 reps per side.

  1. Glute press while seated

To do this:

  • Sit upright on an exercise ball, with feet flat on the floor about hip-width apart.
  • Place a resistance band around thighs just above knees (should be taut but comfortable). 
  • Keeping abs pulled in, press knees outward against band resistance for 2 counts before releasing under control back to start position. 
  • Do 15 reps per set.
  • Breathe evenly throughout movements; do not hold your breath at any point.  

 

10 Low Knee Impact Leg Exercises To Try

Takeaways

These are the 10 low knee impact leg exercises to try to help strengthen your legs without putting too much strain on them joint-wise. They are perfect for beginners, those looking for an easier workout, or anyone looking to increase strength and prevent injuries to your legs. You can do them all at home. No gym membership is required!

So there's no excuse for not setting aside some time each day or even just a few times per week to squeeze in these simple yet highly effective leg exercises.