Knees-Friendly Legs

Glutes & Legs

Beginner

2 routines

Beginner lower-body plan emphasizing glutes and hips with minimal knee stress; controlled ROM, no jumping.

Routines

Day 1 — Glute Activation & Hinge

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

Beginner

39 mins

160 Kcal

Hip Thrusts

3 sets

12 reps

60s rest

Dumbbell Romanian Deadlift

Glute Bridge March

Side Lying Clam

Standing Hip Abduction

3 sets

12 reps

45s rest

Bent Leg Kickback (kneeling)

3 sets

12 reps

45s rest

Bodyweight Good Morning

3 sets

12 reps

60s rest

Day 2 — Knee-Friendly Squat & Unilateral

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

Beginner

39 mins

153 Kcal

Bodyweight Bench Squat

3 sets

12 reps

60s rest

Glute Bridge One Leg on Floor (bent knee)

Transverse Step Up

Side Lying Leg Raise

Standing Hip Abduction (bent knee)

3 sets

12 reps

45s rest

Sliding Leg Curl on Floor with Towel

3 sets

10 reps

60s rest

Straight Leg Kickback (kneeling)

3 sets

12 reps

45s rest

Back to Glutes & Legs

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