Workouts · Strength

Knee-Friendly Lower Body in 25

Hinges, bridges, and calf work that build the legs without asking the knees to bend deep.

25 minbeginnerdumbbell · bandstrengthmoderate
Why it works. Cranky knees still deserve strong legs — hip-dominant patterns load the muscle and spare the joint.

Warm-up

March in place, easy — 45s
Gentle hip hinges, hands on hips — 45s

The workout

  1. dumbbell rdl — 3 × 12 reps
    rest 60s
  2. hip thrust — 3 × 12 reps
    rest 60s
  3. band rdl — 2 × 15 reps
    rest 45s
  4. glute bridge march — 2 × 10 reps
    rest 45s
  5. rest 30s

Cool-down

Hamstring stretch, each side — 45s
Calf stretch against wall — 45s
Listen to your body. General fitness information, not personalized medical advice. Mild effort is normal; sharp, sudden, or worsening pain is not — stop, and if pain persists, consider speaking with a healthcare professional.

More strength sessions

30 min · advancedAdvanced Calisthenics in 3020 min · advancedAdvanced Core in 2020 min · beginnerArms Focus in 2030 min · intermediateBack & Biceps in 30

Do it guided, in HealthApp

Set-by-set timers, demo loops for every movement, automatic rest, weight tracking, and personal bests.

Download on the App StoreOpen in the app