Knee-Friendly Lower Body Workout

Updated: Oct 13, 2020

This workout is super friendly on those knees, but will still allow you to feel that booty burn! You most definitely do not need high impact exercise movements to make you feel like you’ve done an amazing workout! In fact, sometimes I prefer a low-impact, slow burn workout over those high intensity, cardio workouts!

All you need is a resistance band and a pair of dumbbells (if you’re a beginner, feel free to drop the weight all together!). I used a bench because it was available; however, you could use a couch, a chair or coffee table if you don’t have access to a bench! You also might want to grab a yoga mat or do these movements on a carpet since we’ll be dropping to the floor for the last few exercises!

For this workout, focus on keeping your movements slow and controlled. Never sacrifice your form for speed, if you have to go slower in order to keep good form, do so! Being mindful of your movements will allow you to get the most out of each exercise movement!

Okay, let’s get to the workout!


  1. Single Leg Elevate Hip Thrusts x10-12 Reps Each Leg

  2. Banded Glute Kickback x12-15 Reps Each Leg

  3. Seated Hip Abduction x30-40 Seconds

  4. Banded Bench Squats x12-15 Reps

  5. RDL’s x10-12 Reps

  6. Overhead Explosive Squats x30-40 Seconds

  7. Side Plank Leg Circles (Modified Version Available) x20-30 Seconds Each Leg

  8. 3-Count-Hold Butterfly Glute Bridge x10-12 Reps

**METHOD ** Repeat this circuit 3-4x with 60-90 seconds of rest in between each set.

Follow me on instagram @Danazimmfit for more workout ideas!