20 MIN No Squat Leg Workout | Joint-Friendly Lower Body Strength for Menopause скачать в хорошем качестве

20 MIN No Squat Leg Workout | Joint-Friendly Lower Body Strength for Menopause

Welcome to Strength and Bloom with Kirsty 🌸 This session focuses on a joint friendly workout for your lower body, building strong and supported hips and knees. We'll gently increase your metabolic demand so you can move pain-free, supporting healthy aging through effective strength training. Grab your weights and bands for this at-home workout. If squats don’t feel great on your knees, hips or joints, this workout is for you. In this 20 minute lower body strength workout, we’ll build strong legs using joint-friendly exercises that avoid traditional squats but still challenge your muscles. This session uses dumbbells and resistance bands to strengthen the glutes, hamstrings and thighs while supporting joint health — something that becomes especially important during perimenopause and menopause when maintaining muscle and bone strength really matters. You’ll improve strength, stability and confidence in your lower body without high-impact movements. As always, make the session work for you. Choose weights that feel challenging but manageable and take breaks whenever you need them. Let's get started! ------------------------------------------------------------------------------- 🛒 Equipment & Products I Use: • Dumbbells: https://amzn.to/44KNcWu • Kettlebells: https://amzn.to/4ly5fF3 • Resistance Bands: https://amzn.to/4jFrUxU • Collagen: https://amzn.to/4mkexou These are affiliate links – as an Amazon Associate, I earn from qualifying purchases which helps to support my channel ❤️ Session Timings: 00:00 - Start 00:25 - 2 Minute Warm Up 00:28 - Hamstring Warm Up 01:21 - Hip Hinge Primer 02:25 - Peek Over the Fence 03:23 - Weighted Calf Pedal 04:25 - Weighted Glute Kickback - Right 05:23 - Weighted Calf Pedal 06:27 - Weighted Glute Kickback - Left 07:24 - Standing Hip Abduction - Left 08:23 - Sprinters Lunge to Knee Raise - Right 09:23 - Standing Hip Abduction - Right 10:25 - Sprinters Lunge to Knee Raise - Left 11:25 - Deadlift 12:23 - Weighted Crab Walks 13:22 - Ice Skater 14:23 - Deadlift Slower Tempo 15:23 - Donkey Kick Pulse - Right 16:23 - Plank Alternate Foot Tap 17:24 - Donkey Kick Pulse - Left 18:24 - Bridge to Down Dog 19:22 - Cool Down