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20 MIN KNEE FRIENDLY LEG WORKOUT with Dumbbells - NO JUMPING - Caroline Girvan

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Rating: 4.0; Vote: 1

20 min knee friendly LEG WORKOUT targeting the areas surrounding the knee: hamstrings, glutes, quads and calves. This 20 minute leg workout has no squats or lunges so will be great for many who for different reasons, do not perform these movements however it is still your responsibility to listen to your body. Only lower/lift/hold etc to where you can and not put stress on knees. You will need your mat, a towel/ball to place between knees, a wall and a pair of dumbbells for the Romanian Deadlifts. The timer will be on for 50 seconds of work, followed immediately by either holds or pulses of the same movement! Towards the end, the wall sits are for 1 minute duration whilst the Romanian deadlifts are for 50 seconds each with 10 seconds rest in between. - LYING GLUTE SQUEEZE - PULSE! - LYING OPEN AND CLOSE GLUTE SQUEEZE - HOLD! - STRAIGHT LEG LIFT & LOWER - PULSE! (same leg) - STRAIGHT LEG LIFT & LOWER (switch) - PULSE! (same leg) - DONKEY KICK - PULSE! (same leg) - DONKEY KICK - PULSE - LATERAL LEG RAISE - PULSES! - LATERAL LEG RAISE (opp) - PULSES! - INNER THIGH LIFT - HOLD! - INNER THIGH LIFT - HOLD! - SINGLE LEG BRIDGE - PULSES! (same leg) - SINGLE LEG BRIDGE(switch) - PULSES! (same leg) - BRIDGE W/TOWEL SQUEEZE - HOLD! - BRIDGE ON TOES - HOLD! - SINGLE LEG HAMSTRING LIFT - HOLD (same leg) - SINGLE LEG HAMSTRING LIFT (switch) - HOLD (same leg) - RDL - STAGGERED RDL - STAGGERED RDL (switch) - WALL SIT (1 min) - WALK SIT ON TOES (1 min) There will be tips on the screen for some exercises. This is a slower paced workout: - Keep the leg straight during the leg lifts, tension in the quads and really squeeze glutes at top. Flex the foot as apposed to point. - During the donkey locks, aim for HEEL to ceiling, even in the pulses! - During the side lying leg lift, try to keep leg straight at rising perpendicular to the torso. - Take the RDLs slow. aim to feel that stretch in the hamstrings and remember not to aim for floor by letting shoulder blades separate. keep those squeezed together! - The wall sit, as I do in this workout, is performed not as far down as typical wall sit to show that you don-t need to go all the way down if this is uncomfortable. Of course lower completely to 90- if you can and no stress on knees!
Date: 2022-05-17

← 15 MIN EXPLOSIVE LEG WORKOUT - Plyometric and Isometric - Caroline Girvan

20 MIN SOLID ARMS & SHOULDER WORKOUT with Dumbbells - Caroline Girvan →

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Comments and reviews: 10

Raksha
Hi Caroline-I started working out seriously a month ago and i absolutely love your workouts. They are fun and super challenging.
I have really weak knees (I-ve dislocated both my knees at different times) though I don-t let that hinder me I-ve been finding all the lunges and squats very hard on my knee in your full body workouts. I would love it if you could come up with a series of one hour full body dumbbell workouts that focuses on being knee friendly and has no squats or lunges.
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syad
I'm on my epic I journey tomorrow is full body workout day including lower body workouts ofc. But lately i feel something uhm idk like sore but little bit pain on my knees especially when i'm do squats or lunges. is that ok? I think i'm better going with this for my lower body workout i don't wanna injure my knee. please someone telling me is that ok? I mean my sore kinda bit pain knees. Squats is my fave too i'm so sad: (
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Jeanine
I love these knee friendly back friendly options. I've worked as floor nurse in the hospital for 35 plus year and the physical reason I can do that job so long is because I excersise. but I have bum shoulders back knees and feet so it's nice to find friendly options so I can still work out but not aggravate my conditions.
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Jennifer
THANK GOODNESS for this workout! I usually do Carolines 40 minute workouts for quad & glutes but I been having a knee sprain so I couldn't be able to do lunges or bulgarians ( SO GOOD FOR BOOTY GAINS TOO; ( ) but in the meantime this workout did not cause NO pain at all or discomfort!
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Gaelin
Hi! Thank you so much for doing a knee friendly workout! I'm recovering from ACL surgery and want to work on my legs and glutes but I can only do so much. This was perfect! I love all your videos and you, keep being amazing! (I just realized this video is a year old)
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lene
Hi! I am 15 and my knees sometimes get really sore when I do squats, I really love this workout and would love more low impact workouts with no or little equipment! Thanks for these great, challenging workouts that for a change don't focus on changing your own body!
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Anne
My first doing this session and what a brilliant one. Can't believe how strong I was on the wall sit at the 90 degree angle. A few months back I would be a quivering mess so it is all down to Caroline how strong my lower body is becoming -- enjoy.
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yp
your cardio workout is still killing me but I just finish this and a 20mins longband upper body video
I feel so powerful and full of energy! (still diffcult for me)
And super HAPPY!
thank you for these amazing content and mood booster!
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Kayley
THANK YOU for that Caroline! I just attempted Beastmode Full Body from Epic Heat and there was no way the injured knee would allow - was so nice to be able to still complete a workout. Thank you x
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itssspaiii
General question for anyone who wants to answer! Would it be okay to do a workout like these for my legs but use 15 lb dumbbells for arms? I just don-t want to look disproportioned!
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