Molly McNamee | No Squat Leg Workout
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No Squat Leg Workout

Alright, I have heard your cries and seen your comments. And I have created a leg workout that is lunge and squat free. Your knees can thank me now!

If you suffer from knee pain, this is a great workout for you! But it is not the only workout of mine you can do. I actually have made tons of workouts that are safe for the knees.

I have a whole playlist on the MFit YouTube channel filled with knee-friendly workouts. So if squats are something that cause you pain you should check out those videos. If knee pain is something that causes you a lot of pain, I also recommended checking out the MFit Peach Plan. That 4-week plan will teach you how to properly activate your glutes so you feel your knees less on basic leg movements.

You will need a mini resistance band for this workout. If you don’t have mini bands yet, I have my favorite (affordable) brands linked in the MFit Amazon store!

Try the workout below.

Do all exercises on one leg before switching:
1. Down Dog Leg Lifts (10 reps)
2. Donkey Kicks (15 reps)
3. Lying Side Leg Lifts (20 reps)

Do the next two exercises holding onto a chair:
1. Side Leg Lifts (15 reps)
2. Oil Rigs (10 reps)

Do these exercises with a mini resistance band:
1. Seated Abduction (20 reps)
2. Side Steps (20 reps)
3. Leg Reaches (20 reps)
4. Bridge Pulses (20 reps)