7 Ways To Get Strong, Toned Legs Without Squats or Lunges

When we want to strengthen the muscles in the lower body, squats and lunges are usually the typical go-to exercises that come to mind. But, they may not be a safe option for everyone because the pain we feel while performing lunges and squats from bending at the knee joint can aggravate the knee. Thankfully, there are many other exercises that provide similar benefits without so much pressure on the knee joint.

See some options below:

Hip extensions

Stand with your feet underneath your hips and hands on your hips. Place one foot behind you and put your weight in the opposite (front) foot with a slightly bent knee. Keep your hips pointing forward and use your glute muscles to lift your back leg off the floor. Height doesn’t matter, but you should feel your buttock muscles engage. Lower down with control and exhale to lift back up.

Side leg raises

Lie on your side and rest on your elbow, or lie all the way down. You can press your top arm onto the floor in front of your torso for stability. Keeping your legs straight and the rest of your body still, lift your top leg up to hip height. Keep your foot flexed and toes pointing forward. Lower down with control and exhale to lift and repeat.

Bridges

Lie on your back with legs bent and feet flat on the floor. Squeeze your buttock muscles to lift your hips, keeping your upper back pressing into the floor. Lower towards the floor (don’t touch it!) and exhale to rise back up.

Clamshells

Lie on your side and rest on your elbow, or lie all the way down. With your knees bent, keep your feet stacked on top of each other and your lower leg planted on the floor as you squeeze your buttock muscles to open your knees. Lower down with control, then exhale to open as far as you possibly can.

Banded lateral walks

Place a resistance band loop 2 inches above your knees. Bend your knees slightly so you’re in a mini squat position and press your hips back. Walk two steps to the right and two steps to the left. Alternate walking side to side and make sure to keep tension on the band the entire time.

Calf raises

Stand with your legs hip-width apart and come up onto your toes. Lower your heels toward the ground, but don’t let them touch the floor in between. If you need help with balance, hold onto a wall or sturdy surface.