{"id":94548,"date":"2026-10-16T09:28:14","date_gmt":"2026-10-16T09:28:14","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=94548"},"modified":"2026-10-16T09:34:00","modified_gmt":"2026-10-16T09:34:00","slug":"knee-friendly-leg-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/","title":{"rendered":"Knee-friendly leg exercises for home and gym workouts"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Key_takeaways\" >Key takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#How_can_you_make_lower-body_workouts_more_joint-friendly\" >How can you make lower-body workouts more joint-friendly?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Consider_supported_single-leg_exercises\" >Consider supported single-leg exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Consider_an_optional_isometric_hold\" >Consider an optional isometric hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Slow_down_your_reps_and_avoid_using_momentum\" >Slow down your reps and avoid using momentum<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Use_support_when_learning_a_movement\" >Use support when learning a movement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Choose_a_comfortable_stance\" >Choose a comfortable stance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Which_leg_exercises_can_you_adapt_to_your_comfort\" >Which leg exercises can you adapt to your comfort?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Can_knee-friendly_leg_exercises_build_strength\" >Can knee-friendly leg exercises build strength?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Train_the_major_leg_muscles\" >Train the major leg muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Include_different_movement_patterns\" >Include different movement patterns<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Can_you_train_legs_without_squats_or_lunges\" >Can you train legs without squats or lunges?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#What_is_a_simple_knee-friendly_leg_workout\" >What is a simple knee-friendly leg workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#What_equipment_works_well_for_knee-friendly_leg_training\" >What equipment works well for knee-friendly leg training?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#How_often_should_you_do_low-impact_leg_exercises\" >How often should you do low-impact leg exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Are_chair-based_leg_exercises_effective_for_beginners\" >Are chair-based leg exercises effective for beginners?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#What_form_mistakes_can_increase_knee_discomfort_during_leg_exercises\" >What form mistakes can increase knee discomfort during leg exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Can_cycling_strengthen_the_knees\" >Can cycling strengthen the knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Does_climbing_stairs_strengthen_the_knees\" >Does climbing stairs strengthen the knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Can_a_particular_food_lubricate_the_knees\" >Can a particular food lubricate the knees?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Can_you_build_leg_strength_without_squats\" >Can you build leg strength without squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#Should_you_stop_exercising_if_your_knees_feel_uncomfortable\" >Should you stop exercising if your knees feel uncomfortable?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#The_bottom_line\" >The bottom line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Knee-friendly leg exercises can include glute bridges, seated hamstring curls, calf raises, and supported step-ups, depending on your comfort and abilities. Choose movements and resistance you can control. This guide offers sample options for home and gym training; our <\/span><a href=\"https:\/\/betterme.world\/articles\/low-impact-leg-workout\/\"><span style=\"font-weight: 400;\">low-impact leg workout guide<\/span><\/a><span style=\"font-weight: 400;\"> provides more exercise ideas.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=knee_friendly_leg_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The examples below are general exercise ideas, not a rehabilitation plan or a promise of pain-free movement.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_takeaways\"><\/span><b>Key takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressive resistance training can improve strength in healthy adults; this does not establish that an exercise suits a painful knee (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridges, seated curls, and supported step-ups are options to adapt to your ability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric holds still load the knee and should not be presented as pain treatment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair-based programs improved chair-stand performance in research involving older adults (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33669357\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use the sample workout as a menu, choosing a manageable selection rather than completing every exercise.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop movements that cause knee pain and seek advice for persistent symptoms.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/42.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_can_you_make_lower-body_workouts_more_joint-friendly\"><\/span><b>How can you make lower-body workouts more joint-friendly?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Leg strength supports everyday activities such as getting up from a chair and climbing stairs (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/building-stronger-legs\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Exercise selection should account for your current ability and any symptoms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Start with a manageable load and range of motion. Change one variable at a time so you can judge how a movement feels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progressive resistance training can improve strength in healthy adults (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). That finding does not establish that a particular exercise is suitable for a painful knee.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_supported_single-leg_exercises\"><\/span><b>Consider supported single-leg exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A single-leg exercise trains one side at a time. A supported step-up is one example; a two-leg exercise such as a glute bridge is another way to organize a session.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Single-leg movements also require balance. Use a stable handrail or support, and choose a low step when learning the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose the version you can perform with control. There is no need to replace a comfortable two-leg movement with a more demanding single-leg exercise.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Consider_an_optional_isometric_hold\"><\/span><b>Consider an optional isometric hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An isometric exercise involves holding a position without visible joint movement. A shallow wall sit is one example, but holding still can still place substantial load on the knee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If wall sits are comfortable, try a brief hold and stop before your form changes. The sample workout below includes an optional hold; it is not a treatment for knee pain.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/squat-workout-plan\/\">Squat workout plan for controlled lower-body training<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Slow_down_your_reps_and_avoid_using_momentum\"><\/span><b>Slow down your reps and avoid using momentum<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Move at a pace that lets you control the weight and stop the repetition when needed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The following 3-1-1 tempo is an optional practice example, rather than a research-based prescription for knee symptoms:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight slowly for 3 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for 1 second at the bottom<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift the weight in 1 second<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start the next rep right away<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Use a shorter repetition or a lighter load if the slow tempo becomes difficult to control.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Use_support_when_learning_a_movement\"><\/span><b>Use support when learning a movement<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A handrail, stable bench, or machine can help you set up an exercise. Support does not remove the load on your knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For a step-up, place your whole foot on a low platform, use a handrail as needed, and control both the ascent and descent.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If that movement is uncomfortable, choose another exercise rather than forcing the repetition.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Choose_a_comfortable_stance\"><\/span><b>Choose a comfortable stance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stance width and foot angle depend on the exercise, equipment, and your individual movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For squats or a leg press, begin with a comfortable position and follow the equipment instructions. Avoid forcing your toes inward or outward to copy a general knee-protection tip.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ask a qualified trainer to check your setup if you are unsure. Persistent symptoms need individual clinical advice.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/04\/90-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_leg_exercises_can_you_adapt_to_your_comfort\"><\/span><b>Which leg exercises can you adapt to your comfort?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Glute bridges, seated curls, calf raises, and supported step-ups are options to consider. An exercise name alone cannot tell you how your knee will respond.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Adjust the resistance, range, and support to your abilities. The following list is a menu of movements, not a knee-recovery prescription:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dumbbell hip hinges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Romanian deadlifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg press with an individually comfortable setup<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Box squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supported standing hip extensions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Supported split squats, if comfortable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact cycling or stationary biking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall sits<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated hamstring curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calf raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band sidewalks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clamshells<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straight leg raises<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For machine-based exercises, check the setup with a gym instructor before adding resistance. Skip any movement that causes knee pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The list includes exercises for the thighs, hips, and calves. Choose a few that fit your goals and available equipment.<\/span><\/p>\n<p><strong>Workouts, weight management tools, and recipe ideas come together in the <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=knee_friendly_leg_exercises\">BetterMe: Health Coaching app<\/a>, giving you practical support for building a more consistent wellness routine.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_knee-friendly_leg_exercises_build_strength\"><\/span><b>Can knee-friendly leg exercises build strength?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes. Progressive resistance training can improve muscle strength, and evidence in healthy adults does not identify one equipment type as consistently superior (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Comfort and exercise suitability still need to be assessed individually.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Train_the_major_leg_muscles\"><\/span><b>Train the major leg muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A leg session can include movements for the quadriceps, hamstrings, glutes, and calves.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quadriceps exercises: A seated knee extension or a supported sit-to-stand involves the muscles at the front of the thigh. Both load the knee, so adjust or stop if they cause pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hamstring exercises: Seated and lying leg curls train the back of the thigh. A training study found hamstring growth with both versions, with greater whole-hamstring growth after seated curls; it did not establish that either version treats knee symptoms (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33009197\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Include_different_movement_patterns\"><\/span><b>Include different movement patterns<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Choose exercises that cover the areas you want to train, rather than repeatedly adding variations of the same movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Record the exercises, resistance, and how the session felt before deciding whether to progress.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/banner-39.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_you_train_legs_without_squats_or_lunges\"><\/span><b>Can you train legs without squats or lunges?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can absolutely train your legs without squats or lunges. These exercises are primarily popular as they effectively build lower-body strength, but they&#8217;re not the only option.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you prefer to omit squats and lunges, there are other ways to organize your leg session. Your choice does not need to depend on a claim that these movements are harmful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Our <\/span><a href=\"https:\/\/betterme.world\/articles\/no-squat-leg-workout\/\"><span style=\"font-weight: 400;\">no-squat leg workout guide<\/span><\/a><span style=\"font-weight: 400;\"> provides further alternatives. Select movements you can control and adapt them to your equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Listed below are some effective alternatives:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Romanian Deadlifts:<\/b><span style=\"font-weight: 400;\"> Hold a barbell or dumbbells and hinge at the hips while maintaining a slight bend in the knees. This exercise emphasizes the posterior chain and minimizes knee movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Clamshells:<\/strong> Lie on your side with knees bent and feet together. Lift the top knee while keeping your pelvis steady, then lower it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Seated leg curls:<\/strong> Set up the machine as instructed and bend your knees to move the pad, then return slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Standing hip extensions:<\/strong> Hold a stable support and move one leg a short distance backward without arching your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Step-Ups:<\/b><span style=\"font-weight: 400;\"> Step onto a low platform or stair with one foot, bring the other foot up, then step back down slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glute Bridges:<\/b><span style=\"font-weight: 400;\"> Lie on your back with knees bent and feet flat on the floor. Lift your hips upward, squeeze your glutes, then lower slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wall Sits:<\/b><span style=\"font-weight: 400;\"> Stand against a wall and slide down until your knees are slightly bent. Hold the position for 20-30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Seated hamstring curls:<\/strong> Use a leg-curl machine or securely anchored resistance band to bend your knees against resistance. Return slowly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Calf Raises:<\/b><span style=\"font-weight: 400;\"> Stand with feet hip-width apart and slowly raise your heels off the ground, then lower them back down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stationary Cycling:<\/b><span style=\"font-weight: 400;\"> Cycle at a comfortable pace with smooth, controlled motion.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are exercise options rather than a complete session to perform all at once. Choose a manageable selection and leave out any movement that causes symptoms.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/30-day-calf-challenge\/\">30-day calf challenge explained: structure, tips, and FAQs<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_is_a_simple_knee-friendly_leg_workout\"><\/span><b>What is a simple knee-friendly leg workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">This is a sample menu, not a clinical prescription. Choose 3 or 4 comfortable strength exercises and begin with fewer sets if needed; cycling is optional. The listed sets and repetitions are examples to adjust, not a proven dose for knee symptoms.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1698\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Exercises<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Reps\/duration<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sets<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tGlute bridges\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12-15 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWall sits\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBrief comfortable hold, up to 20-30 seconds\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStep-ups\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-12 reps per leg\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStraight leg raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12-15 reps per leg\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSeated hamstring curls\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t12-15 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCalf raises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t15-20 reps\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2-3 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tResistance band sidewalks\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-15 steps on each side\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t2 sets\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tStationary cycling\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-15 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t1 optional bout\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Start with light resistance. Stop an exercise if it causes knee pain, and seek professional advice for persistent or worsening symptoms.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/Lily-equipment-banner-11.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_equipment_works_well_for_knee-friendly_leg_training\"><\/span><b>What equipment works well for knee-friendly leg training?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose equipment that allows a comfortable setup and manageable resistance. Options include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Press: <\/b><span style=\"font-weight: 400;\">The leg press offers a wide range of foot placement. This allows a lifter to adjust it for greater comfort.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stationary Bike:<\/b><span style=\"font-weight: 400;\"> Adjust the seat so your knees stay slightly bent while pedaling. Start with low resistance and pedal smoothly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Recumbent Bike:<\/b><span style=\"font-weight: 400;\"> Sit back against the support pad and pedal at a comfortable pace with controlled movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Elliptical Machine:<\/b><span style=\"font-weight: 400;\"> Keep your feet flat on the pedals and move slowly without locking your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance Bands:<\/b><span style=\"font-weight: 400;\"> Loop the band around your legs or feet for exercises such as side walks, leg extensions, or glute kickbacks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dumbbells:<\/b><span style=\"font-weight: 400;\"> Use light to moderate dumbbells for knee-friendly leg exercises. These may include step-ups, Romanian deadlifts, or calf raises, all performed slowly and under control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Leg Curl Machine:<\/b><span style=\"font-weight: 400;\"> Sit or lie on the machine and slowly curl the weight without jerking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><strong>Exercise mat:<\/strong> Use a mat for floor movements such as glute bridges or clamshells.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Equipment does not guarantee comfort or prevent injury. For broader planning considerations, see our guide to <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\"><span style=\"font-weight: 400;\">exercising with knee concerns and weight-management goals<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_often_should_you_do_low-impact_leg_exercises\"><\/span><b>How often should you do low-impact leg exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Frequency depends on your current training, recovery, and symptoms. Here is an illustrative week with two strength sessions; it is not a rehabilitation schedule. Adjust it with a clinician if you have a knee condition.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1699\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Day<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Sample activity<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Example duration<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tMonday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSelected strength exercises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-30 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tTuesday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOptional easy walk or cycle\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t10-20 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tWednesday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRest from leg training\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tNo session planned\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tThursday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tSelected strength exercises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t20-30 minutes\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tFriday to Sunday\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tRest or optional comfortable activity\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tAdjust to how you feel\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">Leave a recovery day between the sample strength sessions. Progress only when the current exercise feels manageable and you can maintain control.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/07\/senior-woman-banner-pilates-loop-bands-2.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_chair-based_leg_exercises_effective_for_beginners\"><\/span><b>Are chair-based leg exercises effective for beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Chair-based exercises can provide a supported starting point for some beginners. Use a stable chair that cannot slide, and choose movements appropriate to your ability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A systematic review in older adults found improvements in the 30-second chair-stand test, as well as some upper-body measures (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33669357\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). These results do not establish that every chair exercise improves balance or is suitable for every beginner.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Chair-based exercises are also easy to modify to suit fitness levels. Beginners can start with simple seated movements and gradually increase repetitions or resistance over time. Some common chair exercises include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated leg extensions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair-assisted squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated marches<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heel and toe raises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated knee lifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Seated resistance band leg presses<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Standing support or seated movement can make setup more manageable. Ask a qualified professional for help if you have difficulty getting into position.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_form_mistakes_can_increase_knee_discomfort_during_leg_exercises\"><\/span><b>What form mistakes can increase knee discomfort during leg exercises?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A workout described as knee-friendly can still cause discomfort. Watch for a load, range, or pace that exceeds what you can control.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A few common form mistakes to avoid are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Knees collapsing inward during movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Moving too fast instead of controlled reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using weights that are too heavy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Locking the knees at the top of an exercise<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forcing a foot position that feels uncomfortable<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bouncing or using momentum during reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Losing control of your trunk position<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Skipping warm-up before training<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ignoring knee pain signals during workouts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Going too deep in the range of motion without control<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Slow down or reduce the load when technique changes. Stop for knee pain rather than continuing to meet a repetition target.<\/span><\/p>\n<p><strong>BetterMe can help you add more structure to your daily wellness routine with workouts, meal planning tools, and habit-building features. <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=knee_friendly_leg_exercises\">Explore the app<\/a> and take a practical step toward a routine that feels more manageable for you.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Banner-Mood-Walking-1-1.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_cycling_strengthen_the_knees\"><\/span><strong>Can cycling strengthen the knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Cycling involves the leg muscles, but it should not be described as strengthening the knee joint itself. Start with an easy resistance and a comfortable bike setup; stop if pedaling causes knee pain.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_climbing_stairs_strengthen_the_knees\"><\/span><strong>Does climbing stairs strengthen the knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Stair climbing uses the leg muscles. A biomechanics study in young men measured how stair-walking patterns changed muscle activity and joint loading, but it did not measure long-term strength gains (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/public-health\/articles\/10.3389\/fpubh.2025.1725056\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Use a handrail and avoid forcing stairs through pain.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_a_particular_food_lubricate_the_knees\"><\/span><strong>Can a particular food lubricate the knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">This article does not establish that a particular food lubricates a knee or treats joint symptoms. Choose regular, varied meals and discuss ongoing knee concerns with a healthcare professional rather than relying on a food remedy.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_build_leg_strength_without_squats\"><\/span><strong>Can you build leg strength without squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. A leg routine can use hip hinges, glute bridges, hamstring curls, and calf raises. Choose suitable resistance and progress gradually; none of these movements guarantees pain-free training.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_you_stop_exercising_if_your_knees_feel_uncomfortable\"><\/span><strong>Should you stop exercising if your knees feel uncomfortable?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Mild muscle soreness can be normal, but sharp or persistent knee discomfort shouldn&#8217;t be ignored. If it increases during exercise, stop the movement, check your form, or consult a healthcare professional if it continues.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=2949&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=knee_friendly_leg_exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/12\/gym-workout-plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_bottom_line\"><\/span><b>The bottom line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Choose leg exercises you can control and adapt the load, range, and support to your abilities. Use the sample plans as starting examples rather than knee-treatment instructions.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Persistent knee pain calls for individual assessment before progressing your routine.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Knee-friendly leg exercises can include glute bridges, seated hamstring curls, calf raises, and supported step-ups, depending on your comfort and abilities. Choose movements and resistance you can control. This guide offers sample options for home and gym training; our low-impact leg workout guide provides more exercise ideas. If you have joint, muscle, or spine-related concerns, [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94550,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[45],"class_list":["post-94548","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Knee friendly leg exercises for strength | BetterMe<\/title>\n<meta name=\"description\" content=\"Explore \u2605 KNEE FRIENDLY LEG EXERCISES \u27a4 with options for home and gym, sample routines, and tips for adapting resistance and movement to your comfort level.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Knee-friendly leg exercises for home and gym workouts\" \/>\n<meta property=\"og:description\" content=\"Explore \u2605 KNEE FRIENDLY LEG EXERCISES \u27a4 with options for home and gym, sample routines, and tips for adapting resistance and movement to your comfort level.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-16T09:34:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1325-knee-friendly-leg-exercises-1.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/knee-friendly-leg-exercises\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/knee-friendly-leg-exercises\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/41ef0d9349957b3810a70e9bd1032249\"},\"headline\":\"Knee-friendly leg exercises for home and gym workouts\",\"dateModified\":\"2026-10-16T09:34:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/knee-friendly-leg-exercises\\\/\"},\"wordCount\":2038,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/knee-friendly-leg-exercises\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/1325-knee-friendly-leg-exercises-1.webp\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Knee-friendly leg exercises can include glute bridges, seated hamstring curls, calf raises, and supported step-ups, depending on your comfort and abilities. Choose movements and resistance you can control. This guide offers sample options for home and gym training; our <\\\/span><a href=\\\"https:\\\/\\\/betterme.world\\\/articles\\\/low-impact-leg-workout\\\/\\\"><span style=\\\"font-weight: 400;\\\">low-impact leg workout guide<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\"> provides more exercise ideas.<\\\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The examples below are general exercise ideas, not a rehabilitation plan or a promise of pain-free movement.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key takeaways<\\\/b><\\\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Progressive resistance training can improve strength in healthy adults; this does not 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\/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Knee friendly leg exercises for strength | BetterMe","description":"Explore \u2605 KNEE FRIENDLY LEG EXERCISES \u27a4 with options for home and gym, sample routines, and tips for adapting resistance and movement to your comfort level.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/","og_locale":"en_US","og_type":"article","og_title":"Knee-friendly leg exercises for home and gym workouts","og_description":"Explore \u2605 KNEE FRIENDLY LEG EXERCISES \u27a4 with options for home and gym, sample routines, and tips for adapting resistance and movement to your comfort level.","og_url":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/","og_site_name":"BetterMe 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workouts","dateModified":"2026-10-16T09:34:00+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/"},"wordCount":2038,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1325-knee-friendly-leg-exercises-1.webp","articleSection":["Leg Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Knee-friendly leg exercises can include glute bridges, seated hamstring curls, calf raises, and supported step-ups, depending on your comfort and abilities. Choose movements and resistance you can control. This guide offers sample options for home and gym training; our <\/span><a href=\"https:\/\/betterme.world\/articles\/low-impact-leg-workout\/\"><span style=\"font-weight: 400;\">low-impact leg workout guide<\/span><\/a><span style=\"font-weight: 400;\"> provides more exercise ideas.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">If you have joint, muscle, or spine-related concerns, please consult your physician before starting this workout.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The examples below are general exercise ideas, not a rehabilitation plan or a promise of pain-free movement.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Key takeaways<\/b><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Progressive resistance training can improve strength in healthy adults; this does not establish that an exercise suits a painful knee (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/41843416\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridges, seated curls, and supported step-ups are options to adapt to your ability.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Isometric holds still load the knee and should not be presented as pain treatment.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chair-based programs improved chair-stand performance in research involving older adults (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33669357\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/","url":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/","name":"Knee friendly leg exercises for strength | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1325-knee-friendly-leg-exercises-1.webp","dateModified":"2026-10-16T09:34:00+00:00","description":"Explore \u2605 KNEE FRIENDLY LEG EXERCISES \u27a4 with options for home and gym, sample routines, and tips for adapting resistance and movement to your comfort level.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1325-knee-friendly-leg-exercises-1.webp","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1325-knee-friendly-leg-exercises-1.webp","width":1920,"height":1200,"caption":"Woman performing a kettlebell deadlift at home for knee friendly leg exercises."},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/knee-friendly-leg-exercises\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Leg Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/leg-workouts\/"},{"@type":"ListItem","position":5,"name":"Knee-friendly leg exercises for home and gym workouts"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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