Fitness
10 Low-Impact Leg Exercises That Bring The Burn
Keep things easy on the joints.
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Low-impact leg exercises are all about keeping your feet on the ground. That doesn’t, however, mean you won’t get a good workout. Trainer Jen Hains O’Neill says these moves will still work your muscles — just without all the extra wear and tear on your joints.
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Standing Knee Hugs
O’Neill says this move works your legs, glutes, and adductors. It’s also a great hip stretch.
- Stand tall, feet shoulder-width apart.
- Lift right leg up to chest.
- Hold and hug your knee in for a few seconds.
- Alternate legs.
- Repeat for 30 to 60 seconds.
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Wall Sits
O’Neill also likes walls sits to target the quads and calves.
- Lean back against a wall.
- Slide down.
- Bend knees 90 degrees.
- Keep arms at sides or out in front of you.
- Remember to breathe in and out.
- Hold for 20 to 30 seconds.
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Step-Ups
O’Neill says the up-down motion is great for overall lower-body conditioning.
- Stand behind bench or step.
- Step firmly onto bench.
- Keep back straight, lift up.
- Step other foot up.
- Step back down with same foot.
- Alternate feet for 10 to 12 reps per side.
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Chair Pulse
Trainer Whitney Berger is a big fan of this move.
- From standing, sit your hips back into a yoga chair pose.
- Keep feet together, arms overhead, knees behind toes.
- Begin to pulse up and down one inch for 30 to 60 seconds.
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Glute Bridge
Trainer TJ Mentus suggests this move for your posterior chain.
- Lie on your back, knees bent, feet flat.
- Engage core.
- Press into heels, squeeze glutes to raise hips.
- Lower hips back down.
- Do 3 sets of 15.
- Add a weight to your lap for a challenge.
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Standing Leg Extensions
Pilates pro Jane Olson says these work the glutes and hamstrings.
- Start with resistance band around ankles, hands on wall for support.
- Lift right leg back.
- Keep hips square.
- Hold for 3 breaths.
- Release.
- Lift and repeat 8 to 10 times per leg.
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Curtsy Lunges
Olson points to this move for the quads.
- Hook resistance band to something stable.
- Hook other end around one ankle.
- Step banded leg to side for lateral lunge.
- Keep hips square.
- Sweep other leg behind you into curtsy lunge.
- Do 8 to 10 reps per leg.
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Kneeling Kick
Pilates pro Robin Long recommends side kneeling kicks.
- Kneel and lean to one side.
- Use a straight arm to support upper body.
- Raise opposite leg out to side.
- Keep body/head in straight line.
- Raise top leg.
- Kick it forward and back.
- Do 10 reps per side.
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Side Leg Lifts
Pilates instructor Lesley Logan says these work your thighs, hamstrings, and quads.
- Lie on side, legs straight, shoulders and hips aligned.
- Prop head on hand.
- Flex bottom foot, point top foot and raise to hip height.
- Lower back down.
- Do 5 to 10x per leg.