Forget squats – this 20-minute knee-friendly workout is all you need to build muscles in your legs

ActiveWorkoutsForget squats – this 20-minute knee-friendly workout is all you need to build muscles in your legsNo knee(d) to skip leg day; try this no squat, no lunges exercise session instead.When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

No knee(d) to skip leg day; try this no squat, no lunges exercise session instead.

When you purchase through links on our site, we may earn an affiliate commission.Here’s how it works.

(Image credit: Getty Images)

A mid adult African-American man in his 30s exercising at home, taking an online exercise class. He is sitting on the floor doing stretching exercises, while he looks at his laptop. He is an athlete with a muscular build.

(Image credit: Getty Images)

Squats aren’t only thebest leg exercisebut one of thebest full-body workoutsoverall. However, doing squats repeatedly can put a lot of strain on your joints; your knees, in particular, are in danger of getting in harm’s way if you don’t know how to stabilise the movement correctly. Fear not, as this 20-minute home workout uses no squats – or lounges – and helps build definition in your hamstrings, glutes, quads and calves.

Speaking of shaky knees:research showedthat resistance training in physically frail elderly “promoted significant enhancements on muscle strength, muscle power, and functional outcomes.” Imagine what resistance training (dumbbell, bodyweight, barbell workouts etc.) can do to non-elderly people! That’s right: it canget you fit,help you lose weight,build muscle,boost metabolismand more—no reason you shouldn’t try this workout today.

Although this is a knee-friendly leg workout, please be careful and listen to your body to avoid injury. If you have had surgery or have knee problems in general, you best consult a medical professional before doing any workouts. For this workout, you will need a workout mat (check out T3’sbest yoga matguide for some options), a towel/ball to place between knees and a pair of dumbbells (here are thebest dumbbells) for the Romanian deadlifts.

If you liked this workout, we have some good news: there are plenty more where this came from! For starters, try this6-minute bodyweight leg workoutfor bigger calves and stronger quads. Then, up your workout game with this4-move dumbbell leg workoutfrom everyone’s favourite Body Coach, Joe Wicks. Then, back to no-equipment sessions with this15-minute bodyweight lower-body workout. Finally, for those who want to build serious mass in their legs, thisdouble-dumbbell leg finisheris the way to go.

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