Lower-body strength training is important because it helps build stability and balance. Working your leg, buttock and abdomen muscles also protects against injury; having stronger muscles in these areas will support key joints, including the hips and knees.
As a certified personal trainer, many of my clients come to me with weak knees, and have difficulty doing certain moves such as squats and lunges. So I’ve designed this knee-friendly three-move workout to build lower body strength. All you need to get started is a looped resistance band and a dumbbell or kettlebell.
How to do the three-move, knee-friendly, lower body workout
- Resistance band lateral walk: 3x10
- Single leg deadlift: 3x10
- Wall sit: 3xholds (as long as possible)
For the workout, do each exercise listed above in order, taking a 30-second rest between each move. Once you’ve completed the moves, repeat the set twice more.
If you need weights or resistance bands, I'd recommend getting these $12 FitSimplify bands and these $50 Amazon Basics adjustable dumbbells.
I'd also recommend starting the workout with a warm-up to increase heart rate and blood flow so that your muscles are well supplied with oxygen. You should finish by stretching for at least five minutes, as stopping exercise suddenly without cooling down can cause lightheadedness.
1. Resistance band lateral walk
Sets: 3 Reps: 10
- Stand with your feet hip-width apart and place a resistance band on your thighs above your knees.
- Push your hips and butt back into a squat hold position, then take a step to the left.
- Keep taking small steps to the left and then repeat on the right side.
2. Single leg deadlift
Sets: 3 Reps: 10
- Start with feet shoulder-width apart with a dumbbell in your right hand, palm facing inwards.
- Take your left foot off the ground, hinge at the hips and slowly lower the dumbbell down your right leg as you extend the left leg behind you.
- When the dumbbell reaches your right shin, squeeze your glutes and bring your extended leg back to the start position in one dynamic but controlled movement.
- Focus on keeping a straight back the whole time.
3. Wall sit
Sets: 3 Reps: Hold for as long as you can maintain good form
- Lean back against the wall and lower your body down as if you are sitting on a chair until your upper legs are parallel to the floor. Your knees should be at a right angle.
- Hold this position, keeping your hands back against the wall or crossed at your chest.
- Squeeze your core and butt muscles to help hold you up
