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gf11 Lower Body | Leg Day for Knee Pain
Welcome to my 11-minute leg day for knee pain workout with a mini band (optional). In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.
If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.
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Equipment
Before You Begin
Following a 1-minute warmup, this workout is is made up of two sets of leg work using a mini band (optional) and a chair for help with balance (also optional). The purpose of this workout is to build strength and endurance in the posterior chain while avoiding knee pain caused by squats and lunges.
Workout Video:
Workout Breakdown:
There are 2 sets in this workout. The first set is on the left leg and the second is on the right leg. Each exercise is performed for 30 seconds followed by 15 seconds of rest. There are 30 seconds of high marking to flush the legs after each set.
Exercises
Left Leg
- Front Lift & Lower
- Front Hold + Pulse
- Side Lift & Lower
- Side Hold + Pulse
- Rear Lift & Lower
- Rear Hold + Pulse
High March for 30 seconds
Right Leg
- Front Lift & Lower
- Front Hold + Pulse
- Side Lift & Lower
- Side Hold + Pulse
- Rear Lift & Lower
- Rear Hold + Pulse
High March for 30 seconds
