Knee-safe Lower Body Session #1
40–45 min
Beginners–Intermediate
Minimal Equipment
Knee-sensitive
Who it's for
- Beginners–intermediate level
- Training at home
- Minimal equipment
- Knee-sensitive individuals
Equipment needed
- Chair/box (40–50 cm)
- 1–2 dumbbells or kettlebell
- Mini-band
Session (≈40–45 min)
Warm-up (6 min)
Cat–camel × 6, Hip hinge drill × 8, Ankle rocks × 8/side, Glute bridge × 10 (easy)
Main (24–26 min)
Box Squat (chair) — 4×8 @ controlled 3-1-2-0, rest 90 s
Cues: sit back, shins near vertical, light touch, drive up.
Alt (easier): Sit-to-stand. Alt (harder): Goblet box squat.
DB RDL — 4×10, rest 90 s
Cues: ribs down, long spine, push hips back, feel hamstrings.
Alt: Band hip hinge.
Step-back Split Squat (short ROM) — 3×8/side, rest 75 s
Cues: small stance, tap pad/stacked books as depth limiter.
Alt: Static split squat with hands on support.
Mini-band Lateral Walk — 3×12/side, rest 45 s
Cues: soft knees, pelvis level, toes forward.
Finisher (4 min)
EMOM ×4: 20 s Marching high knees + 40 s easy walk (low impact).
Cool-down (4–5 min)
Couch stretch 1 min/side, Hamstring stretch 45 s/side, Breathing 1 min.
Progression next time
+1–2 reps Box Squat and RDL or +2–4 kg in total.
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