# Knee-Friendly Leg Strength Without Jumping

A low-impact leg routine for building strength without jumping. Keep knee angles comfortable and use support when needed.

- URL: https://forma-web.online/routines/knee-friendly-leg-strength/
- Duration: About 15 min
- Admin slug: knee-friendly-leg-strength

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Quad Set

2 sets · 8 reps · 10s hold · 15s rest · both sides

Leg straight, tighten the thigh, and gently press the knee down. Hold without forcing the joint.

#### Steps
- Sit or lie with one leg straight.
- Point toes gently upward.
- Tighten the front of the thigh.
- Press the knee softly toward the floor.
- Hold, then relax fully.

#### Cues
- Thigh tightens.
- Knee presses gently.
- Relax after hold.

#### Common mistakes
- Forcing the knee down.
- Tensing the whole body.
- Holding through joint pain.

### 2. Wall Sit

3 sets · 20s hold · 30s rest

Slide down only to a pain-free depth. Keep pressure even through both feet.

#### Steps
- Stand with your back on a wall.
- Step feet slightly forward.
- Slide down to a comfortable depth.
- Keep weight even through both feet.
- Hold, then slide back up.

#### Cues
- Pain-free depth.
- Feet even.
- Back on wall.

#### Common mistakes
- Sliding too low.
- Letting knees cave inward.
- Putting all weight in the toes.

### 3. Supported Split Squat

2 sets · 6 reps · 25s rest · both sides

Hold support, use a shallow range, and keep the front knee tracking over toes.

#### Steps
- Stand in a split stance near support.
- Hold the support lightly.
- Bend both knees in a shallow range.
- Keep the front knee tracking over toes.
- Press up with control.

#### Cues
- Use support.
- Shallow range.
- Front knee tracks toes.

#### Common mistakes
- Dropping too deep.
- Letting the front knee cave inward.
- Pushing through sharp pain.

### 4. Step-Up

2 sets · 8 reps · 25s rest · both sides

Use a low step and control both up and down. Keep the whole foot on the step.

#### Steps
- Stand facing a low step.
- Place the whole foot on the step.
- Press through that foot to stand up.
- Control the lower back down.
- Repeat, then switch sides.

#### Cues
- Whole foot on step.
- Control down.
- Knee follows toes.

#### Common mistakes
- Using a step that is too high.
- Pushing off the back foot.
- Letting the knee collapse inward.

### 5. Calf Raise

2 sets · 12 reps · 20s rest

Rise onto toes with control and lower slowly. Use a wall for balance.

#### Steps
- Stand tall near a wall.
- Keep feet about hip-width.
- Rise onto the balls of your feet.
- Pause without rolling ankles.
- Lower slowly.

#### Cues
- Rise evenly.
- Ankles straight.
- Slow lower.

#### Common mistakes
- Dropping quickly.
- Rolling ankles outward.
- Leaning into the wall.