5 leg exercises that do not strain your joints

How do I exercise so as not to strain my joints?

Before we move on to leg exercises that won't stress your joints, it's worth taking care of a few important points. Firstly, don't skip the warm-up! Before you start the actual part of your training plan, you should spend a few minutes doing simple warm-up exercises for your hips, knees and ankle joints. Then you will reduce the risk of injury.

Secondly, take care of the right footwear. Choose shoes with soft soles and adequate ventilation for your feet. This will provide optimal shock absorption and real comfort during training.

Thirdly, observe the correct position of your feet. Try to keep your feet parallel to each other. Make sure that your toes, knees and feet do not turn inwards. Don't forget to distribute your body weight evenly across the sole.

Finally, fourthly, stretch and do some rolling. Two extremely important post-workout recovery points to support recovery after strenuous exercise.

Examples of 5 leg exercises that won't strain your joints

The list of leg exercises that won't strain your joints is long. It turns out that you can prepare an effective leg workout without squats, jumping jacks and various jumps! Deciding on the following exercises will solidly engage the muscles of your lower limbs, and additionally you will not strain the mentioned joints. Here are 5 suggestions that you should include in your training plan!

• Glute bridge / hip thrust - a great exercise for training the glute muscles. They can be performed with barbells, dumbbells or using exercise bands.
• Copenhagen hold - a very good proposal for the medial thigh group. Moreover, it allows to improve stabilization of the trunk and to engage a number of deep muscles.
• Inversion of legs in a standing position - an ideal proposition for people who want to exercise muscles of the lateral part of thigh. You can use a bottom lift, resistance band or simply your own body weight to perform this exercise.
• Donkey climbs - an incredibly effective exercise to develop calves. Remember that this part requires a large number of repetitions.
• Crane - a real must have for people who want to take care of their sciatic and knee muscles (biceps thighs). You can use ladder rungs, some equipment, a barbell or ask your fellow exercisers at the gym to help you lock your legs.

Of course, these are just some of the leg exercises that will not strain your joints. Current knowledge of strength and endurance training in its broadest sense is vast. Therefore, an experienced instructor can suggest other activities that will prove to be equally effective and safe.