Have trouble doing squats, or need to avoid them due to knee trouble or injuries? This No Squat Leg Workout is knee-friendly and great for strengthening your hips and glutes without stressing your knees
Hey friends! It’s been a little while since I’ve posted a workout here. I’ve been meaning to post this one for a little while now since I’ve had to almost completely stop doing squats and lunges for a while due to my knee. I know there are a lot of people out there who can’t do squats and lunges, too, so I wanted to share a variation of the workout that I’ve been doing lately!
Even though I’ve had to reduce my running and stop doing squats and lunges for a while, I’ve been working hard at still continuing to stay active. Thanks to regular workouts with my son and my friend, I’ve been sticking to my goal of doing my strength training more often. Yay! Sore muscles for sure, but the Avie Nutraceuticals ultramicronized turmeric products help 🙂
No Squat Leg Workout
The exercises in this workout are great for balancing out the musculature in the legs for proper knee function (read: healthier knees!). People are often quad-dominant, meaning that our hips and glutes don’t get enough love during our workouts. Not only are you skipping the squats and lunges in this workout, but these exercises can help prevent future knee issues, so this workout is a win-win!
This can be a problem for runners and cyclists since they are already engaging in a quad-dominant sport, and if you have tight IT bands as well, it’s a perfect storm for knee problems and kneecap tracking issues.
If you’ve followed me on Instagram for a while, you know that kneecap tracking is something I’ve been struggling with due to muscle imbalances in legs, so I’ve had to avoid doing too many squats and lunges without a brace. Lately, my leg workouts look much like this workout (with variations here and there) until we’ve worked through my kneecap issues with physical therapy.
Make sure that you have done a proper warm-up before doing these exercises, I like to do 10 minutes of moderate cardio (like jogging or rowing) followed by some dynamic stretching.
Here are progress photos for the individual exercises so you can see them start and finish:
Inner thigh leg lift
Stability ball hamstring curl
If you’re trying to stay active and have some residual muscle soreness and aches, then check out the ultramicronized turmeric curcumin products from Avie Nutraceuticals. Turmeric curcumin is great for reducing inflammation since it’s an antioxidant, relieving pain, and improving digestion*.
The turmeric curcumin from Avie is different from other companies since they ultramicronize their turmeric curcumin, making it water soluble and more potent than regular curcumin powders. It’s a great natural addition to your workout and recovery routine!
Avie produces several products to fit your needs:
- Avie Ultramicronized Turmeric Curcumin
- Avie Joint Balance combines ultramicronized turmeric curcumin with Indian frankincense gum resin powder (boswellia serrata)
- Avie Gastrointestinal Balance combines ultramicronized turmeric curcumin with deglycerrhizinated licorice
- Avie Pain Relief Spray contains non-staining curcumin and menthol for topical pain relief
Pin this workout for later!
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Disclaimer: This post is for informational purposes only and is not intended to replace medical advice. Please consult your physician before engaging in exercise
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist