Knees-Friendly Legs

Prioritize hip thrust and hinge patterns, then add abduction and controlled posterior-chain accessories.

1. Hip Thrusts

   3 sets

   12 reps

   60s rest

2. Dumbbell Romanian Deadlift

   3 sets

   10 reps

   75s rest

3. Glute Bridge March

   3 sets

   10 reps

   45s rest

4. Side Lying Clam

   3 sets

   15 reps

   45s rest

5. Standing Hip Abduction

   3 sets

   12 reps

   45s rest

6. Bent Leg Kickback (kneeling)

   3 sets

   12 reps

   45s rest

7. Bodyweight Good Morning

   3 sets

   12 reps

   60s rest

Use supported squats and single-leg bridges to build stability and glute strength with low knee load.

1. Bodyweight Bench Squat

   3 sets

   12 reps

   60s rest

2. Glute Bridge One Leg on Floor (bent knee)

   3 sets

   10 reps

   60s rest

3. Transverse Step Up

   3 sets

   10 reps

   60s rest

4. Side Lying Leg Raise

   3 sets

   12 reps

   45s rest

5. Standing Hip Abduction (bent knee)

   3 sets

   12 reps

   45s rest

6. Sliding Leg Curl on Floor with Towel

   3 sets

   10 reps

   60s rest

7. Straight Leg Kickback (kneeling)

   3 sets

   12 reps

   45s rest