30-Minute Leg Workout for Bad Knees by Lindsey Bomgren

30-Minute Leg Workout for Bad Knees by Lindsey Bomgren

Dive into the world of knee-friendly fitness with Lindsey Bomgren's “30-Minute Leg Workout for Bad Knees,” a comprehensive guide crafted to strengthen and sculpt your lower body while being gentle on your joints. Authored by certified personal trainer Lindsey Bomgren and inspired by her own recovery journey from a meniscus tear and knee surgery, this workout is perfect for those dealing with knee pain. Say goodbye to high-impact moves and lunges, and hello to a series of eight carefully designed exercises including , deadlifts, and glute bridges that target your quads, hamstrings, glutes, calves, and thighs. With timed intervals and recommended medium dumbbells, you're all set to build strength safely and effectively. Plus, find video guidance and additional resources to enhance your fitness routine on Nourish Move Love. Have you ever found yourself sidelined by knee pain, pondering how you can still achieve a strong, sculpted lower body without the risk of aggravating your condition? You're in luck! Lindsey Bomgren, CPT, has crafted an incredible leg workout that caters specifically to individuals with knee discomfort. Welcome to your comprehensive guide to the “30-Minute Leg Workout for Bad Knees.”

30-Minute Leg Workout for Bad Knees

Content Overview

  • Title: 30-Minute Leg Workout for Bad Knees
  • Author: Lindsey Bomgren, CPT
  • Date: June 12, 2024
  • Platform: Nourish Move Love

Lindsey has thoughtfully designed this workout to help you sculpt and strengthen your lower body while being mindful of your knee joints.

Workout Goals and Features

Designed to Sculpt and Strengthen

This plan is tailored to tone your quads, hamstrings, glutes, calves, and thighs. Whether you're dealing with existing knee pain or looking to avoid it in the future, these exercises prioritize knee safety without sacrificing muscle engagement.

Ideal for Individuals with Knee Pain

The workout avoids high-impact movements and lunging exercises—often the culprits behind knee irritation. You'll find this routine particularly beneficial if you experience knee discomfort from traditional leg workouts.

Safe and Effective

By targeting major lower body muscle groups without jumps or lunges, this workout provides you with a safer to traditional leg routines. Feel confident knowing every exercise has been chosen with your safety and fitness in mind.

Personal Context

Lindsey isn't just a fitness professional; she has firsthand experience with knee pain, having dealt with a meniscus tear and subsequent surgery. She knows the frustrations and limitations that come with knee injuries and has designed this workout to enable you to strengthen your legs without undue strain on your knees.

Common Knee Issues in Lunges

Lunges are notorious for causing knee pain due to improper form, muscle imbalances, and limited mobility. By eliminating lunges completely, Lindsey ensures your knees remain protected during your workout.

Workout Instructions

Equipment Needed

To get the most out of this routine, you'll need medium dumbbells (suggested 15-20 lbs) and optionally a mini loop resistance band.

Exercise Format

Each exercise is performed in timed intervals, consisting of 45 seconds of work followed by 15 seconds of rest. Each exercise is also repeated for two sets to ensure you adequately target each muscle group.

Detailed Workout Outline

Here's a quick look at the eight knee-friendly exercises you'll be diving into:

Exercise Primary Targets
Good Morning and Calf Raise Legs, Glutes, Hamstrings, Calves, Core
Quads, Glutes, Hamstrings
Staggered Deadlift Legs, Hips, Core
Dumbbell Swing Glutes, Hamstrings, Core
Banded Lateral Walk Glutes, Hip Abductors
Wall Sit with Band Quads, Glutes, Hamstrings
Fire Hydrant Lift and Kick Glutes, Hip Abductors
Glute Bridge and Abduction Glutes, Hamstrings, Core

30-Minute Leg Workout For Bad Knees By Lindsey Bomgren

Exercise Descriptions

Let's break down these exercises so you know exactly how to perform them safely and effectively.

Good Morning and Calf Raise

This move strengthens your legs and glutes while bolstering your hamstrings, calves, and core. Stand with feet hip-width apart, holding a dumbbell in each hand. Hinge at your hips, lowering your torso until it's parallel to the ground. Pause, then return to standing and rise onto the balls of your feet to perform a calf raise. Repeat.

Squats are a staple leg exercise. They target your quads, glutes, and hamstrings. Stand with feet shoulder-width apart, holding a dumbbell at each shoulder. Lower into a squat by bending your knees and pushing your hips back. Ensure your knees don't extend past your toes. Rise back to standing and repeat.

Staggered Deadlift

This move focuses on your legs, hips, and core, reducing stress on your knees. In a staggered stance, place one foot slightly behind the other. Hold a dumbbell in each hand and hinge at the hips, lowering the weights while keeping your back flat. Return to standing and then switch legs to repeat.

Dumbbell Swing

Holding a single dumbbell with both hands, stand with feet shoulder-width apart. Hinge at your hips, swinging the dumbbell between your legs, then thrust your hips forward, swinging the dumbbell up to shoulder height. This exercise targets the glutes and hamstrings while engaging your core.

Banded Lateral Walk

Place a mini loop resistance band around your legs, just above your knees. Keeping tension on the band, step sideways, activating your glutes and hip abductors. This lateral movement enhances knee stability and can be done back and forth across the room.

Wall Sit with Band

For this isometric exercise, place the resistance band above your knees and lean against a wall, lowering yourself into a sitting position with thighs parallel to the ground. Hold, pressing your knees outward to keep the band taut. This targets the quads, glutes, and hamstrings without bending your knees.

Fire Hydrant Lift and Kick

Get on all fours with a resistance band around your thighs. Lift one leg out to the side, keeping your knee bent (like a dog marking its territory), then kick the leg straight out before returning to the start. This move zeros in on your glutes and hip abductors.

Glute Bridge and Abduction

Lie on your back with knees bent and feet flat on the ground. Place the resistance band above your knees. Lift your hips into a bridge position, squeezing your glutes at the top. Once in the bridge, press your knees outward, then return to the start position. This exercise strengthens your glutes and supports knee health.

Additional Information

Exercises and Modifications

If you're struggling with knee pain, here are some alternative and modified exercises to consider.

Isometric Exercises

Isometric exercises involve holding a position rather than moving, reducing the risk of knee stress. Here are a few suggestions:

  • Plank
  • Static Lunges (holding position with no movement)
  • Wall Sits

Squat Modifications

Squatting can sometimes strain the knees if not done correctly. Modifications include:

  • Box Squats: Sit back onto a box or chair to ensure proper form and reduce knee strain.
  • Goblet Squats: Hold a dumbbell close to your chest, keeping the weight centered.

Lunge Alternatives

If lunges are off the table, consider these alternatives:

  • Hip Thrusts: These emphasize your glutes and hamstrings while sparing your knees.
  • Glute Bridges: Lie flat on your back, pushing through your heels to lift your hips.

Tips for Safe Lunge Practices

If you can perform lunges without pain, ensure you follow these tips for safe execution:

  • Check Your Form: Keep your knee aligned with your ankle and your weight centered.
  • Strengthen Supporting Muscles: Focus on your glutes, hamstrings, and quads to support knee health.

30-Minute Leg Workout For Bad Knees By Lindsey Bomgren

Engagement and Additional Resources

Video Guidance

Lindsey has provided a detailed workout video on YouTube, guiding you through each exercise with proper form and tips. This visual aid ensures you're performing the exercises correctly and safely.

Weekly Workout Plans

Want consistent guidance? Lindsey offers weekly workout plans via email subscription. These tailored plans help you stay on track and achieve your fitness goals without worrying about knee stress.

Equipment Suggestions

For the best experience, Lindsey includes affiliate links for purchasing recommended equipment such as medium dumbbells and mini loop resistance bands. These tools enhance the effectiveness of your workouts and ensure you're well-equipped to follow along.


Knee pain doesn't have to stand between you and a strong, sculpted lower body. Thanks to Lindsey Bomgren's 30-Minute Leg Workout for Bad Knees, you have a safe, effective routine that respects your knees while delivering results. Remember, consistency is key, and adjustments are part of the journey. Embrace this workout and enjoy the benefits as you build strength and protect your knees.

Got any questions or need further tips? Lindsey and the Nourish Move Love community are just a click away, ready to support you on your fitness journey. Stay active and keep those knees happy!

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30-Minute Leg Workout For Bad Knees By Lindsey Bomgren

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