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Pain in the knee joints is perhaps the most common problem faced by fitness enthusiasts. This imposes serious limitations on the execution of exercises for thighs and buttocks: the usual squats and lunges can aggravate the problem with the knees.
But what if the work on the lower part of the body is urgent? We offer you a selection of free workouts on YouTube for your thighs and glutes without squats, lunges and jumps. These videos will help you to efficiently work on the lower part of the body without the harmful stress on the knees. Be sure to read also:
- Top 30 exercises for inner thigh + ready-made lesson plan
- Top 30 exercises for outer thigh: how to clean breeches
It is a mistake to assume that workout without lunges and squats are not effective for the formation of slender toned legs and ass. Try to perform the suggested videos on a regular basis and you will notice amazing changes after only 3-4 weeks.
To increase difficulty of the exercises recommended to purchase fitness bands. and ankle weights (0.5 kg and above). But for the first time, you will most likely be enough load from the weight of his own body without further resistance.
Video from FitnessBlender
FitnessBlender is the most popular channel on youtube. Here you can find a wide variety of programs for all problem areas. FitnessBlender trainers offer high quality videos for thighs and buttocks without lunges and squats. If you want a full safe workout for the lower body, it is recommended to start with these videos.
1. No Squat Workout for Butt and Thighs (25 minutes)
In this 25-minute workout for thighs and buttocks without you will find an effective selection of exercises on the floor, alternating with standing exercises (leg lifts, kicks, Mahi). Suitable for a wide range of dealing.
2. Squat Free Butt & Thigh Workout (40 minutes)
This is another workout for the lower body without stress on the knees, a slightly longer time. The sessions were held in different positions: standing with support on a chair, lying on back, on all fours, on his side, in the pose downward-facing dog. Thighs and buttocks are guaranteed to get a great workout!
3. Pilates Butt and Thigh Burnout Squat Free (9 min)
This is a short video for the thighs and buttocks with no load on knee joints perfectly complement any of your training. A large part of the exercise is to do leg lifts and runs on all fours, relying on the elbows.
4. Leg Slimming Pilates Butt and Thigh (10 minutes)
At the end of a short video for buttocks and thighs on the floor:
Video from Blogilates
Famous youtube blogger Cassey Ho offers a series of short, effective videos for your thighs and glutes without squats and lunges. They are all based on elements of Pilates and are in a horizontal position. Classes can be more difficult, performing them with weights on his feet. You can connect multiple workouts from the youtube channel Blogilates in one program or to repeat one 10-minute break in 3-4 laps for the additional load.
1. Perfect Legs Workout POP Pilates (15 minutes)
2. 5 Best Thigh Slimming Exercises (10 minutes)
3. Quick Burn Saddlebags Slimdown: Best Outer Thigh (9 minutes)
And also next video ~10 minutes:
- Quick Burn Inner Thigh Workout: http://www.youtube.com/watch?v=SdCx8YYesW4
- Hips Butt & Thighs Super Shaper Workout: http://www.youtube.com/watch?v=HHn-oT3CEF4
- 8 min Bikini Thighs Workout: http://www.youtube.com/watch?v=bEQnmWd4D5E
Video from Jessica Smith
Jessica Smith is known for his cheerful and friendly manner of conducting trainings. Its programs can be described as accessible, effective and suitable for a wide range of student. Among her videos, you will definitely find for yourself the perfect program.
1. 30-Minute Knee Friendly Total Body Barre Workout (30 minutes)
This Barna training fully is standing. You will perform ballet exercises near the chair, but without deep squats and lunges. You will also need a pair of dumbbells. Gentle knee exercise will help you to work on all the problem areas of the lower body.
2. The Best Lower Body Exercises for Bad Knees (15 minutes)
Exercise also disappears on standing and includes a large number of leg lifts for the lower body. You will need a chair and a pair of dumbbells.
3. Thigh Slimming, Inner Thighs, Pilates: Full Length Leg (15 minutes)
The first half of the class is standing and the other half in the prone position. Inventory you do not need. The lesson also includes very effective exercises for inner thigh.
4. The Best Butt Exercises for Bad Knees (7 min.)
This is a short video for the buttocks is also absolutely safe for your knee joints. The lesson is completely on the floor, the inventory is not needed.
Video from Anelie Skripnik
Anelia Skripnik claims that you can achieve toned thighs and taut buttocks without sit-UPS! The following training is completely on the floor, with emphasis on the gluteus Maximus and leg muscles. Of course, you to build muscle with these exercises you will not succeed, but to make your buttocks rounded, and hips are neat – can quite.
1. Perfect glutes without squats (20 minutes)
2. Butt exercises (15 minutes)
3. How to clean breeches: the complex for the hips (15 minutes)
3. Bosu workout for inner thigh (15 min)
Videos from other coaches
Also offer you some videos from other trainers, which will be a great addition to your key classes. Try these videos for slim thighs and toned buttocks with no load on knee joints.
1. No Squat Booty Challenge (10 minutes)
Youtube channel Love Sweat Fitness offers a brief but useful video for buttocks no load on knee joints. Follow these training them in 2-3 laps, if 10 minutes was not enough:
Also from this series on the channel Love Sweat Fitness:
- 5 Minute Butt Lift: http://www.youtube.com/watch?v=hL02Wv4EmmM
- No Squats Booty Workout: http://www.youtube.com/watch?v=NXLc7ekmUQg
2. No Squat No Lunge Lower Body Workout (35 minutes)
To run this program from the channel you will need an exercise ball and a pair of dumbbells. You are waiting for planks, leg lifts, simple exercises with fitball. It’s a nice exercise from a Fitness channel with PJ, which will help you make the thighs and buttocks slender with no load on the knees.
3. No Squat No Lunge Lower Body Sculpt & Tone Legs (18 minutes)
AngieFitnessTV offers exercise for thighs and buttocks, which fully passes on the floor. You will find 3 unit exercises, to perform some of them need a wall or other vertical surface. The coach uses the weights, but you can do without them.
4. No Squat Butt Workout Targeting the Glutes (22 minutes)
Workout with emphasis on buttocks fully on the floor. For beginners, the lesson can seem daunting, but periodic minute holiday will help you to survive video from beginning to end. The inventory is not needed.
Have problems with knee joints, but want to effectively train the glutes and hamstrings? Try these programs, and you will be able to form the slender legs and tight buttocks with no load on the knees.
Read also: Top 15 videos from back pain with Olga Saga.
For tone and muscle growth’s low impact workout, Legs and glutes