Don’t let joint pain affect your exercise routine; try this quick home workout
No one should skip leg training day, especially when exercises like this exist. In just 20 minutes, you can improve muscle definition in your legs using only bodyweight exercises. Better yet, this home workout doesn’t use squats or lunges to achieve the best results. All you need is a mat and a suitable pair of sneakers, and voila!
It may not seem like it, but bodyweight exercises are resistance training (RT), which means you can enjoy the benefits without using weights or bars. Research shows that “resistance exercise training has profound effects on the musculoskeletal system, helps maintain functional abilities, and prevents osteoporosis, sarcopenia, low back pain, and other disabilities,” among many other things.
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This low-impact workout targets your legs, thighs, and glutes without squats or lunges. In just 20 minutes, you’ll work all the major muscle groups in your lower body. The moves typically last 30 seconds, but you’ll alternate exercises for a full minute. There is plenty of rest between movements. Do the entire series twice.
- Lateral leg raise (left) – 30 sec
- Lateral leg raise (right) – 30 sec
- Rest – 30 sec
- Back kick with straight leg (left) – 30 sec.
- Back kick straight leg (right) – 30 sec
- Rest – 30 sec
- Single Leg Alternate Glute Bridge – 60 sec
- Rest – 30 sec
- Bead Taps – 30 sec
- Heel strikes – 30 sec
- Rest – 30 sec
- Inner thigh push-ups (left) – 30 sec.
- Inner thigh push-ups (right) – 30 sec.
- Rest – 30 sec
- Roundhouse kicks (left) – 30 sec.
- Roundhouse kicks (right) – 30 sec
- Glute bridge and leg opening with pulse – 60 sec
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If you liked the workouts above, you’ll love this 20-minute knee-friendly, leg-strengthening, low-impact workout without squats.
