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Low Impact Leg Workouts: 10 Exercises To Get A Great Leg Workout Without Hurting Your Joints

April 24, 202313 min read

Are you looking for a great leg workout without the potential pain and discomfort of high-impact exercises? Low impact leg workouts are the perfect solution! These types of exercises provide a great workout while still being gentle on your joints and muscles. In this article, we will discuss 10 low impact leg exercises that can help you get a great leg workout without hurting your joints.

No matter what your fitness level is, these low impact leg exercises are a great way to stay fit and healthy. They can be modified to meet any individual’s needs and can be used for both strength and cardio training. Low impact workouts are not just for seniors either - anyone looking to improve their overall health or tone up their legs should consider adding these workouts into their regular routine.

So whether you’re trying to stay injury free or just looking for an effective way to build strength in your lower body, these 10 low impact leg exercises will be sure to give you the results you’re looking for. Read on to find out more about how these exercises can help you get a great workout without hurting your joints!

1. Squats

Squats are a great way to get a low impact leg workout without hurting your joints. They are an excellent exercise for targeting the quadriceps, glutes, and hamstrings. Squats can be done with bodyweight, or with external weight added in the form of dumbbells or kettlebells. Performing squats correctly requires proper form and technique to ensure that your knees remain safe while executing the exercise.

When doing squats, make sure you keep your chest up and back straight while pushing through your heels. This will help protect your knees from strain by keeping them properly aligned throughout the movement. As you lower into the squat position, focus on pushing your hips back as if you’re sitting in a chair. This will engage more of your glutes and hamstrings for maximum effectiveness.

Finally, make sure to keep tension in your core muscles as you perform each repetition throughout the set so that you are able to maintain good posture and balance as you move up and down. Squats can be modified for different intensity levels depending on how much weight is used or how deep you descend into the squat position – start light until you have mastered the form of this movement before adding additional load!

2. Step-Ups

Step-ups are a great way to get a low impact leg workout. They are easy to do and don't put too much strain on the joints, making them perfect for those who want to stay active without causing injury. A step-up is simple: one foot is placed on an elevated surface like a chair or bench, and the other foot then steps up onto it. The action resembles climbing stairs, but with one leg at a time.

The key to doing step-ups correctly is to keep your back straight and your chest up as you bring your other foot up. It's also important to use your full range of motion and take your time going down in order to ensure good form. Doing this exercise with weights can increase the intensity and help you build strength.

When done correctly, step-ups are an effective way to target the hips, glutes, quads, and calves while giving your joints some much needed rest. They can be added into any routine as a way to mix things up while still hitting all the major muscles. So if you're looking for a low impact leg workout that won't hurt your joints, give step-ups a try!

3. Glute Bridges

Glute bridges are a fantastic way to target the glutes and strengthen the lower body, without putting too much strain on your joints. This exercise is simple yet effective - all you need is a flat surface and some motivation.

To get started, lie down on your back with your feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down. Then lift your hips off the ground until they form a straight line between your knees and chest. Hold this position for a few seconds before slowly lowering back down to the starting position. You can repeat this 15-20 times for one set.

By performing glute bridges regularly, you can help reduce pain in your lower back while also toning up those glutes! Not to mention it doesn't take long to do - so why not add it into your workout routine today?

4. Calf Raises

Calf raises are an excellent way to get a great leg workout without hurting your joints. They involve standing on one leg and lifting the heel of your other foot off the ground as far as you can. As you do this, you should feel your calf muscles working hard. By doing multiple sets of calf raises with both legs, you'll be able to target both the inner and outer muscles of your calves for a comprehensive workout.

When doing calf raises, it's important to maintain good form throughout the exercise. Keep your back straight and remember to keep tension in your core. This will help ensure that all the work is being done by the correct muscles and that you're not putting too much strain on any other parts of your body. Additionally, make sure that you're pushing up through your toes as much as possible when you raise up onto your toes.

Once you've mastered proper form for calf raises, you can increase the difficulty of the exercise by adding more repetitions or increasing how high you raise up onto your toes. You can also use ankle weights or resistance bands to add even more intensity to this exercise so that you can really feel those calves burning!

5. Lateral Lunges

Lateral lunges are a great way to get an awesome leg workout without putting too much strain on your joints. This exercise requires you to stand with your feet shoulder-width apart and then step out to the side with one foot. You should then bend that knee until it's roughly at a 90 degree angle and hold for several seconds before repeating the motion on the other side.

This exercise is great for strengthening hips, glutes, hamstrings, and quads while improving balance and coordination. It also helps improve flexibility in both legs, allowing you to move more freely overall. Plus, it's a low impact exercise that won't cause too much pain or discomfort when done properly.

If you're looking for a great leg workout without hurting your joints, lateral lunges are definitely worth trying out! With consistent practice over time, you can really feel the benefits of this exercise in your muscles and joints. So give it a shot – you may be pleasantly surprised at how well it works!

6. Reverse Lunges

Next up in our low impact leg workout is the reverse lunge. This exercise is great for improving your balance as well as providing a good challenge to your legs. It's also an effective way to work different muscles than those used in traditional forward lunges. To get started, stand with your feet hip-width apart and take a big step backward with one foot. Lower yourself down until both knees are bent at 90 degree angles, then push off the back foot to return to the starting position. Make sure to keep your torso upright throughout the movement and focus on proper form.

The reverse lunge works several muscle groups in both the lower and upper body, making it an excellent all-around exercise for leg strength and endurance. With each repetition, you'll be engaging your glutes, hamstrings, quads, core and calf muscles—all without putting any extra strain on your joints! You can also add variations such as alternating legs or using weights for added difficulty.

If you're looking for a way to get a great leg workout without hurting your joints, adding reverse lunges into your routine is a great option. They're easy to learn and offer numerous benefits that will help you build strong legs without compromising on safety or comfort.

7. Donkey Kicks

Donkey kicks are a great way to get a leg workout without hurting your joints. They are an effective, low impact exercise that targets the glutes and hips. To do this exercise, start on all fours with your hands directly under your shoulders and knees below your hips. While keeping your knee bent and core engaged, lift one leg up towards the ceiling while maintaining a straight line from the heel to the top of the head. Slowly lower the leg back to starting position, then repeat on the other side.

This exercise is great for those looking to improve their balance and stability as well as strengthen their core muscles. Additionally, it helps build strength in the hamstrings, glutes, quads and hip flexors which can be beneficial for overall performance in sports or other activities. It's important to keep good form while doing donkey kicks by keeping your back flat and not arching it or letting it dip too low.

By adding donkey kicks into your routine, you can help improve strength and stability throughout your entire body without putting any extra stress on your joints or muscles. This exercise can also be modified for more advanced levels of difficulty by adding weights or increasing reps for more of a challenge.

8. Clamshells

Clamshells are one of the best low impact leg exercises you can do to get an effective workout without putting strain on your joints. This exercise works your glutes, hips, and inner thighs, making it a great option for toning up these areas. To perform this exercise, lie on one side with your knees bent at 90 degrees in front of you. Then, keep the feet together while lifting the top knee up towards the ceiling as high as you can. Hold this position for two seconds before lowering back down and repeating the same process with the other side.

Clamshells are a great way to strengthen and tone your legs without putting too much stress on them. Because they target several different muscles at once, they help build strength quickly and efficiently. Additionally, this exercise is incredibly easy to modify depending on how much resistance you want to add or how difficult you want to make it. You can use ankle weights or increase repetitions if you're looking for an extra challenge.

This low impact exercise requires minimal equipment, making it convenient and simple to do anywhere. It's also perfect if you don't have a lot of time to spare but still want to get in some form of physical activity during your day-to-day routine. All in all, clamshells are an excellent way to strengthen and tone your legs without hurting your joints!

9. Single-Leg Romanian Deadlifts

Single-leg Romanian deadlifts are a great exercise for low impact leg workouts. This move strengthens the hamstrings, glutes, and lower back, all while being gentle on the joints. To do this exercise correctly, start by standing on one foot with the opposite leg elevated slightly behind you. When ready, lean forward slowly, keeping your back straight and hinging at the hips. Reach toward the ground as far as possible without putting too much strain on your lower back or overstretching your hamstring. As you come up from the position, squeeze your glutes to help propel yourself back into a standing posture.

This move is a great way to build stability and balance in the legs without putting too much stress on them. Additionally, since it only utilizes one leg at a time, it's easier to focus on proper form and technique while avoiding any potential injuries that could occur with heavier weights or more intense exercises. Plus, performing single-leg Romanian deadlifts can help improve overall strength and performance throughout other aspects of your workout program as well!

For those looking to get a great leg workout without hurting their joints, single-leg Romanian deadlifts are an excellent option to add into their routine. With proper form and technique in mind, this exercise can be quite challenging but also very rewarding when done correctly!

10. Fire Hydrants

The tenth exercise in this low impact leg workout is the fire hydrant. This move is great for toning your inner thighs and glutes without putting too much stress on your joints. It requires you to be on all fours, with your hands underneath your shoulders and your knees slightly bent. You then raise one of your legs out to the side, keeping it parallel to the ground while squeezing your glutes. You should hold this position for a few seconds before returning to the starting position.

Fire hydrants are a great way to increase strength and stability in your legs without overstressing them. They also help improve balance, which can be beneficial if you plan on doing more advanced exercises later on. Additionally, these moves can help you build better control over movements, leading to improved confidence in sports or other physical activities.

By including fire hydrants in this low impact leg workout, you'll be able to build strength and stability while protecting your joints from strain or injury. With regular practice, you'll soon see improvements in balance, control, and overall confidence when it comes to physical activities!


As you can see, there are plenty of low impact leg exercises that you can do to get a great leg workout without putting strain on your joints. These exercises will help you build strength and muscular endurance in your legs without having to worry about the impact of high intensity exercises on your joints. Plus, these exercises are easy to incorporate into your regular workouts, so you don't have to change too much of what you're already doing.

Low impact leg workouts are a great way to keep your body healthy and strong while still protecting your joints from pain and injury. Try adding some of these exercises into your routine today and start feeling the benefits! Not only will you be able to strengthen and tone your legs, but you'll also be able to do it without putting too much stress on your joints.

Remember that when it comes to working out, form is everything. Make sure that when you're doing any of these low impact leg exercises that you use proper form so that you can maximize the benefits while minimizing the risk of injury or strain. With this in mind, go ahead and give some of these low impact leg workouts a try - they're sure to leave you feeling stronger and healthier in no time!

If you are looking for a way to increase your strength and power, then schedule a personal training appointment with us at Best Day Fitness. Our experienced trainers will help you create a plan that is tailored to your needs and help you reach your goals. So, don't wait any longer, contact us today and get started on your journey towards a healthier and stronger body.

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Best Day Fitness

Best Day Fitness specializes in providing personal trainers with flexible, cost-effective rental space solutions. Our business model caters to fitness professionals seeking a high-quality, well-equipped environment without the financial burden of owning or leasing traditional gym space. We offer a variety of rental options, from hourly to long-term leases, enabling trainers to choose what best suits their client load and business needs. Our facilities are strategically located to ensure easy accessibility for both trainers and their clients. We equip our spaces with state-of-the-art fitness equipment, covering a wide range of training needs from strength conditioning to cardio and flexibility workouts. This not only reduces the initial investment for trainers but also attracts clients seeking premium training experiences. Furthermore, our model fosters a community of fitness professionals. By renting space at Best Day Fitness, personal trainers gain networking opportunities with peers, potentially leading to collaborations and client referrals. We also support our trainers with marketing efforts, increasing their visibility and helping them grow their client base. Our flexible rental agreements are designed to accommodate the dynamic nature of the fitness industry, providing trainers with the scalability to expand or downsize based on their business's performance. In essence, Best Day Fitness offers a unique blend of flexibility, affordability, and quality, making it an ideal choice for personal trainers looking to optimize their business model in a competitive market.

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