A leg workout that’s easy on the knees

Do you need to be nicer to your knees?  Sprints, squats and lunges - oh my!  While these moves are effective in molding muscles, they can cause damage to your joints when not performed properly.  If you desire leaner legs but are worried about wearing out your knees, this routine is for you.  Check out these knee-friendly lower body exercises.

12-15 repetitions
Adding a bench to your squat forces your body to go through the proper range of motion when hinging at the hip.  Essentially, proper squat form looks a lot like sitting down and standing up from a seat - bend the hips back as you sit, and push up through the heels as you stand.  Box squats promote good knee health by preventing the feet from shifting too much.

Knee no-no's: Avoid spoiling your squat with errors such as placing too much bodyweight on the balls of the feet, or allowing your knees to extend past your toes.

12-15 repetitions
For this exercise you will need Gliders, paper plates, or two hand towels

Not only does this exercise isolate and strengthen the glutes and hamstrings, it also forces core muscles to work as stabilizers when the hips elevate into a bridge position.

Start by sitting on a smooth surface (tile, marble, hardwood, etc.), and place your Gliders, paper plates, or hand towels securely under the feet.  Recline into a supine position, with the palms facing down and toes pointed up.  Smoothly and simultaneously pull the heels back and in toward the glutes as you lift the hips sky high, forming a straight line from your shoulders to your knees.  In order to pump up your posterior muscles, you must get those hips high - no lazy legs.  Squeeze the glutes, and slowly lower the hips and legs into the starting position.

Knee no-no's: Your legs should be parallel throughout the entire exercise.  For assistance, try adding a resistance band to the mix.  It should be placed above the knee joint to prevent the legs from winging out, or buckling in.

12-15 repetitions
Help your hamstrings and your knees by reversing the direction of your lunge.  Doing so keeps the foot in a fixed position, which helps with balance and knee alignment.

Stand tall, with the neck relaxed and the shoulders stacked over the hips.  Take a big step back, keeping your bodyweight in the front heel.  You should feel a burn in the quad, glute and hamstring of the front leg, and a slight stretch in the quad of your extended leg.  Stay on the same side for 12-15 repetitions, then repeat on the opposite leg.

Don't let your workout bring you to your knees.

Earn it.

To learn more about the types of classes Ashley offers, visit ashleyblakefitness.com.

Read more Sports Doc for Sports Medicine and Fitness.