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Strength at home

Low-impact leg workout (no jumping)

Strength for everyday legs: getting up from a chair, climbing stairs, carrying shopping. Nothing jumps and everything can be done next to a wall.

20 minBeginner7 movesA bench or box · A step · A wallQuads · Glutes · Calves
Follow along: a timer, a cue and the next move, one step at a time.

Circuit

3 rounds · Rest 60 s

  1. Sit to stand from a chair10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoHarder: Bodyweight squat
  2. Step-up8 each side
    Beginner · Glutes, Quads, Hamstrings · 3D demoHarder: Dumbbell step-up
  3. Glute bridge12 reps
    Beginner · Glutes, Hamstrings, Abs · 3D demoEasier: Pelvic tilt into bridgeHarder: Glute kickback (quadruped hip extension)
  4. Wall sit20–30 s
    Beginner · Quads, Glutes · 3D demoEasier: Straight-leg raiseHarder: Box drop landing
  5. Straight-leg raise10 each side
    Beginner · Quads, Hip flexors, Abs · 3D demoEasier: Quad set (static quads)Harder: Leg extension
  6. Slow calf raise12 reps
    Beginner · Calves · 3D demoEasier: Seated bent-knee calf raise (soleus raise)Harder: Standing dumbbell calf raise

Finish

  1. Backward walking2 × 10 m
    Beginner · 3D demo

Tips

  • Use your hands on the chair or a wall at first.
  • Knee discomfort that settles quickly is common; pain that sharpens is a sign to stop.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Full-body bodyweight workout

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30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the low-impact leg workout (no jumping) take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A step, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 4 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.