A squat in a Half Power Rack is a great leg exercise, but it's not always the best choice for those with knee issues. But don't worry - you can still complete an effective leg session without causing unnecessary strain.

Before we look at five of the best knee-friendly exercises to build strong, powerful legs, remember to consult a doctor or physiotherapist if you have ongoing knee problems. Our model is demonstrating with 1 Inch Weight Plates and a Spinlock Barbell.

Romanian Deadlifts

Why It's Knee Friendly - This exercise involves only a slight knee bend with no knee flexion or extension.

Muscles Targeted - Hamstrings, glutes, and lower back.

Sets and Reps - 3-4 sets of 8-12 reps.

Romanian deadlifts are excellent for developing your posterior chain without stressing your knees. You can perform these with a straight barbell or dumbbells, focusing on hinging at the hips whilst keeping a soft bend in your knees. The heavier you go, the more the glute muscles take over from the hamstrings.

Hip Thrusts

Why It's Knee Friendly - The movement is centered around hip extension, putting minimal stress on the knees.

Muscles Targeted - Glutes and hamstrings.

Sets and Reps - 3-4 sets of 10-15 reps.

Hip thrusts are fantastic for building strong glutes and hamstrings. This exercise is all about the hip extension, keeping your knees in a fixed, comfortable position. It’s best to use a barbell or dumbbell across your hips, with your upper back resting on a hip thrust bench. Some gyms have dedicated hip thrust machines.

Reverse Lunges

Why It's Knee Friendly - Stepping backwards reduces forward knee movement, decreasing stress on the joint.

Muscles Targeted - Quads and glutes.

Sets and Reps - 3 sets of 10-12 reps per leg.

The forward lunge is a great leg movement, but it can aggravate the knees and patellar tendon due to its open chain nature. The reverse lunge variation is easier on the knees as it allows you to sit back more into your hips, reducing the amount of forward knee movement. Research has found that this can reduce shear forces in the knee joint. Grab a pair of light dumbbells and give the reverse lunge a go.

Sled Pushes

Why It's Knee Friendly - The pushing motion limits the amount of knee flexion.

Muscles Targeted - Quads, glutes, calves, and core.

Sets and Reps - 3-4 sets of 10-20m pushes.

Load up a weight sled with Olympic plates and get pushing! This exercise is great for building leg strength and improving cardiovascular fitness all whilst going easy on the knees. The sled push reduces the range of motion the knees go through.

Box Squats

Why It's Knee Friendly - The box limits your squat depth and reduces knee bend.

Muscles Targeted - Quads and glutes.

Sets and Reps - 4 sets of 6-10 reps.

Compared to a traditional barbell squat, the box squat can add variety to your leg day workout and limit the amount of strain put on your knees. The box acts to physically limit squat depth, which reduces the amount of knee flexion. The box also helps to keep your shins in a more vertical position, reducing the forward motion of your knee.

Remember to start with lighter weights and focus on proper form before increasing the load. Give these five exercises a go on your next leg day and let us know what you think.

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Tags: Equipment > Dumbbells ; Exercise Type > Strength