There’s a lot of misinformation out there about how to exercise the lower body. This blog post aims to answer some common questions like “What is knee-friendly strength training?” and “How to do lower body strength training the right and easy way?”.

The article gives you step-by-step guidelines so that you know how to properly train your legs without harming yourself in the process. These exercises have been designed with safety, effectiveness, comfortability, and convenience in mind. 

Do you have a busy schedule and can’t find the time to work out? If so, your lower body may be feeling it. Strengthening your hips and thighs will improve postural alignment, reduce pain in your knees, and help prevent future injuries. In this blog post, we’ll show you how to do some exercises that are specifically designed for busy women and moms with limited time.

Why is Strength Training important?

Strength training is important because it will improve your postural alignment and knee stability. It also helps to boost metabolism, which in turn can lead to weight loss or maintenance of the current size you’ve achieved! Strength exercises are good for bone density too – not just muscles on their own but also joints such as knees with chronic pain issues from osteoarthritis symptoms like stiffness after exercises. 

The knee joint is commonly affected by knee pain and is a common injury for humans. Knee injuries can affect any age or activity including knee caps, knee cartilage, ligaments, and the meniscus in the knee joint. Any of these knee injuries can lead to knee problems such as knee swelling, knee stiffness in the morning, locking the knee when sleeping at night. 

Strengthening your muscles around the knees such as hips, glutes, and feet muscles will increase overall stability throughout the body.  Reduce chances of injury because you’ll be stronger and more balanced (i.e. less chance of falling), and improve posture which will help to ease back pain too! 

Additionally, fun workouts like pilates let you work out inside your own home while working specific muscles!

How to do a squat without hurting your knee: Hip Hinge

Stand with your feet hip-width apart, toes pointing forward, hinge at the hips, and bend your knees slightly. A hip hinge positions the pelvis posteriorly. In doing so, not only does it position the hip joint to push off behind, but it creates a natural forward inclination so that your body is aligned, at an angle. 

  • If you have knee pain, begin by placing a squat wedge underneath your feet, before lowering down into the squat. This will allow for more range of motion and muscle activation without stressing any joints
  • If needed, hold onto a ballet barre with your hands when doing this exercise. 
  • Hold the squat for 3-5 seconds at the bottom, engage your glutes as you slowly return back up to stand upright again. You can perform squats 3x a week to strengthen your lower body. 

If knee pain occurs, stop and rest until knee pain disappears before resuming activity. I would recommend doing Pilates clamshell exercises instead of squats to activate and strengthen your glute muscles. 

Strength Training for Your Lower Body – The Easy Way (YT)

Strength training is a great way to get in shape. It’s also an effective way to lose weight and keep it off. In this video, I’ll show you how easy it can be to strength train your legs, hips, and butt with just a few simple exercises that you can do at home or the gym.

You’ll learn about the benefits of strength training for women, including increased bone density and improved balance. Plus, this workout won’t take long – promise! You don’t need much time to do this workout,  so there are no excuses not to try these workouts today!

Click right now and watch our free video on YouTube just click here!

Find out low-impact workouts for bad knees and train your legs without hurting yourself in the process, with these low-impact exercises.The article has been designed keeping comfortability, safety, and effectiveness in mind.

List of 3 Basic Exercises To Strengthen Your Knees And Hips 

Hip Hinge ( using a chair) 

Stand with your feet hip-width apart, toes pointing forward, hinge at the hips, and bend your knees slightly. A hip hinge positions the pelvis posteriorly. In doing so, not only does it position the hip joint to push off behind, but it creates a natural forward inclination so that your body is aligned, at an angle. 

Repeat this 8-10 times, 2-3 times a week to strengthen lower body muscles and to ease knee pain relief.

Beginner Side Plank

Lie on one side of your body on the floor with one arm underneath you and hold yourself up on the other arm to balance yourself. Keep your core tight and keep the pelvis stacked. Hold this exercise for 20-60 seconds then switch sides and repeat. Do this exercise on both sides,  2-3 times a week to strengthen obliques, core muscles and to ease knee pain relief.

Glute Bridge With Small Exercise Ball

Lay down on your back with your knees bent at 90 degrees and grab a knee-friendly small exercise ball or mini gym ball placed in between the thighs. Inhale to prepare and exhale as you squeeze the glutes and inner thighs as you lift your hips off the ground.  Avoid overreaching the lower back and keep your core braced throughout the exercise. If you feel any knee pain, move the feet to the ground.  Do this exercise 8 to 10x, 2-3 times a week to strengthen the Glutes, hips, inner thighs, and low back muscles to ease knee pain relief.

Don’t forget you can also  do Pilates clamshell exercises  instead of lunges to strengthen your  glutes and hips

Are your fitness goals to get back into shape, have a stronger core, and improved balance? Our high-quality mini exercise ball will provide you with all of these benefits and more. Perfect for a range of Pilates, Yoga, or Barre fitness exercises, this Mini Exercise Ball is durable and soft. Plus we have an included FREE 30 day Pilates Ball workout challenge giving you everything that you need for a complete at-home gym experience without spending any money. Feel free to shop today as our pricing won’t last long! Shop today – you deserve it!  JG PILATES | GET FIT DON’T QUIT!

You may also want to check out my blog about Fix Your Knee Pain: Do These 3 Exercises At Home

We hope this helps, I’ll see you on my next blog!

Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.
Jessica Guevara

Jessica Guevara

Hey there, I'm Jess and I worked for Pilates studios and gyms worldwide for over 9 years, gaining insights into designing the best core & pelvic floor workouts. I’ve managed to help thousands of busy moms achieve their flat stomach goals...After 9 years in this industry, I became known as waist cincher.

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