- Position yourself on the Cross Trainer by stepping up onto the pedals. Keep your chest up and back straight. Extend your arms to grab the moving poles on each side. Before beginning to move, make sure you are in a comfortable position that allows for full range of motion.
- Begin by moving the left foot forward as you pull the moving pole with the right hand. Now move through and step forward with the right as you pull with the left hand.
- Continue this back and forth motion. Adjust the resistance level to provide yourself with more of a challenge.
Knee Strengthening Workout
56 min
·
6 exercises
If weak knees are a common issue for you, this one's for you! Work through each exercise. However, if any exercises agitate it, please stop immediately and move on!
Cross Trainer
Start out with 10 minutes at a warm-up pace.
1:00 rest
Step Up with Knee Raises
The step doesn't have to be as high as pictured, find a step at a height which causes no pain in the knee.
1:00 rest
Swiss Ball Squats
Use the ball to support your body as you lower yourself here. Go nice and slowly.
1:00 rest
Standing Dumbbell Calf Raises
Flex those calves! Do not use a weight that causes a point of failure.
1:00 rest
Seated Leg Curls
Finish with some hamstring curls. Use a weight that causes a solid burn at 12 reps.
1:00 rest
Cross Trainer
Finish with a challenging 20-minute pace.
This Knee Strengthening Workout 56 min gym workout plan effectively targets your legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!
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For more pre-planned training plans and hundreds of workouts, check out Fit – a simple workout app you will love! Follow visual workouts, manage your training calendar, build your own routines, track your progress and more. Join thousands of Fit users and sign up today to claim your free week!
Knee Strengthening Workout
56 min
·
6 exercises
If weak knees are a common issue for you, this one's for you! Work through each exercise. However, if any exercises agitate it, please stop immediately and move on!
Cross Trainer
Start out with 10 minutes at a warm-up pace.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Triceps
Step Up with Knee Raises
The step doesn't have to be as high as pictured, find a step at a height which causes no pain in the knee.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Place a chair or wooden box in front of you. Brace your core and lower back.
- Step up on the box with your left leg, swinging your arms as you do so.
- Take your right knee and raise it in front of you, into the air.
- Step down with your right leg. Repeat exercise with the other leg. Keeping alternating sides.
Primary muscle group(s):
Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Stand straight – that’s the starting position. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees, while your rear knee is just off the floor. Keep your torso upright the entire time. Look forward.
- Pause, then push off your left foot off the floor and return to the starting position as quickly as you can.
- On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Standing with a braced core and flat back, bring your hands together at chest height. Position your feet to be at hip-width.
- Beginning with the right foot, step backward and across your left foot. Simultaneously, bend the left knee and drop it towards the ground.
- Stop when the front right knee is parallel with the ground. Push off the ground with your right foot and return to the starting position.
Swiss Ball Squats
Use the ball to support your body as you lower yourself here. Go nice and slowly.
Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Calves, Glutes & Hip Flexors
- Take a stability ball and place it against the wall. Position yourself against it so that the ball is contoured to the arch of your back.
- Place your feet at shoulder-width with your toes pointed slightly out. Brace your core and keep your chest up.
- Bend first at the knees then at the hips. Lower yourself until your thighs are parallel with the floor. Allow the stability ball to guide you but do not put all of your weight against it. Return to the starting position.
Primary muscle group(s):
Quadriceps
Secondary:
Abs, Hamstrings
- Place your feet at shoulder width apart while keeping your chest up and your abdominals braced.
- Begin the movement by swinging your arms up towards your shoulders. At the same time, bend at the knees and drive your hips back like you’re sitting in a chair.
- Once your upper thighs are parallel with the ground, pause, then drive your hips forward to return to the starting position.
Standing Dumbbell Calf Raises
Flex those calves! Do not use a weight that causes a point of failure.
Primary muscle group(s):
Calves
- Place an exercise step or something similar on the floor in front of you. It should be two or three inches high.
- Holding a dumbbell in each hand, place your toes and the balls of your feet on the step. Make sure the arches of your feet are not on the step and your heels are on the floor.
- Raise your heels as high as possible by pushing through the balls of your feet and toes while extending your ankles. Hold for a count of one.
- Return to the starting position by bending your ankles until you feel a stretch in your calves.
- Repeat.
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Calves, Hamstrings
- Sit down on a leg press machine and place your legs on the platform directly in front of you at shoulder width.
- Lower the safety bars holding the weighted platform and press the platform all the way up until your legs are fully extended in front of you bot do NOT lock your knees. Your torso and legs should be at a 90degree angle to each other. This is the start position.
- Inhaling, slowly lower the platform until your upper and lower legs form a 90-degree angle. Pause for a count of one,
- Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Exhale as you do so.
- Repeat.
- After completing the desired number of repetitions, make sure you lock the safety pins of the machine before alighting.
Always check to make sure that when you re-rack the weight the platform is securely locked.
Primary muscle group(s):
Calves
- Sitting on a calf raise machine, position your upper thighs under the top pad. The pad should be resting just above your knees.
- Place the balls of your feet on the foot plate.
- Keeping the balls of your feet in position, lower your heels as far as possible.
- Slowly raise your heels as if standing on your toes. Continue as far as possible until you feel a stretch in your lower calves. Hold for a count of one.
- Slowly lower your heels back to the starting position and repeat.
If the machine isn't equipped with foot plates, you can use barbell plates placed under the machine to increase your range of motion. Don't
Primary muscle group(s):
Calves
Secondary:
Abs
- Set up two weight plates on the ground next to each other. Position a loaded barbell across your trap muscles. Step on to the weight plates with the balls of your feet.
- With a tight core and flat back, raise yourself up with your feet only. Pause at the top of the raise.
- Slowly lower yourself down but do not touch the ground. Raise yourself back up.
- Repeat.
Seated Leg Curls
Finish with some hamstring curls. Use a weight that causes a solid burn at 12 reps.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
- Adjust the seated leg curl machine to position the footpad just above your heels.
- Sit upright and engage your abs as you position your legs in front of you.
- Begin to curly your legs back slowly towards you and flex your calf muscles as you do so.
- Return to the starting position by extending the legs in front of you again.
Tip: Try not to swing the weight or execute the movement too quickly.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
- Lie face down on a leg curl machine and lock your heels under the foot pad. Make sure your legs are fully extended and the foot pads are resting on the back of your ankles.
- If the machine is equipped with handles, grip them. If not, grip the front of the pad you are lying on.
- Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Hold for a count of one.
- Slowly lower your legs to the starting position in a smooth arcing motion.
- Repeat
Don't use so much weight for this exercise that you need to swing or jerk the weight up. Doing so can cause injury to your lower back and / or hamstrings. Start with a lower weight until your strength increases.
Primary muscle group(s):
Hamstrings
Secondary:
Glutes & Hip Flexors
- Begin with a light weight and stand facing the machine. Position one leg for the lift by hooking it under the weight pad.
- Make sure the pads are in a comfortable position around your ankle in order to involve the heel in the movement. Don’t position the pads too high on the calf.
- Grab hold of the support handles.
- Flex your knee and lift the pad upwards as far as you can towards your buttocks as you exhale.
- Lower the leg to the starting position.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Abs, Calves
- Lie on the ground with a TRX Suspension Strap at your feet. Lift both your feet into the strap, making sure they are secure. Tighten your core and place your hands at your sides.
- Drive your hips up while maintaining a straight line with your body. Curl your feet in, moving them towards your butt. Maintain balance with your hands on the ground.
- Once your feet reach your butt, slowly extend your feet back to the starting position. Do not allow your hips to drop. Contract the core during the entire movement.
Cross Trainer
Finish with a challenging 20-minute pace.
Primary muscle group(s):
Glutes & Hip Flexors, Hamstrings, Quadriceps
Secondary:
Biceps, Calves, Triceps
- Position yourself on the Cross Trainer by stepping up onto the pedals. Keep your chest up and back straight. Extend your arms to grab the moving poles on each side. Before beginning to move, make sure you are in a comfortable position that allows for full range of motion.
- Begin by moving the left foot forward as you pull the moving pole with the right hand. Now move through and step forward with the right as you pull with the left hand.
- Continue this back and forth motion. Adjust the resistance level to provide yourself with more of a challenge.
We're not done yet!
Exercises done
of 6
Approx. time left
32:15
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