5 Low-Impact Leg Exercises
Low-impact leg exercises are essential when you want to keep your legs fit but have knee problems. Many people suffer from weak knees or even arthritis in those areas, so they have special requirements involving any exercises they can perform in the legs. Low impact workouts can improve the strength and condition of the legs while putting far less strain on the knees and muscles. These exercises are advised for anyone who has leg problems or limited leg strength.
Simple Squats
One of the best types of workouts for your legs is, without a doubt, squats. However, deep squats can be quite intense, which are not necessarily good for individuals who have weak knees or those that are afflicted by arthritis. This is because all of your weight tends to rest on that area when you are performing your workout. However, there is a low-impact leg exercise that involves squats, and these are known as simple squats. To perform this exercise, all you need to do is begin with a standing position, keeping your spine straight and then squatting while keeping your knees bent and ensuring they are parallel with the floor. Make sure to keep your spine straight and your head facing forward. Avoid bending your knees over your toes while keeping your buttocks back as far as you can manage. Hold each rep of your squats for around three to five seconds. This is a simple low-impact leg exercise you can do that requires 10 reps.
Straight leg Raises
A very simple low-impact leg exercise anyone can perform, even elderly individuals, is the straight leg raise. This workout requires you to lie on your back on the floor, on the carpet, rug, or an exercise mat. Keep your arms straight beside you, palms down. With your legs straight and your feet clenched, raise one leg to a 90 degree angle. If you cannot manage raising it that high, limit yourself to lifting it between 12 to 20 inches off the floor, all the while keeping your leg straight. Hold the position for three to five second and then slowly lower your leg back down. Repeat for 10 reps and do the same with your other leg.
Sitting Stretches
Another simple low-impact leg exercise sees you sitting on the floor with your legs spread at either side of you at about a 90-degree angle from one another or less. At the waist, bend forward toward your knee as far down as you can manage. You will feel a pull in your quadriceps muscles. Do 10 reps, bending down toward both your knees. You can also modify this exercise by keeping your legs together and bending forward toward both knees, which is a bit more challenging for some.
Wall Slides
Wall slides are a good low-impact exercise for your legs. They are similar to squats, but they require you to lean against a wall. You then lower your buttocks toward the floor, while keeping your thighs parallel with it. Hold the position for three to five seconds, keeping your muscles tight as you straighten back up. Perform 10 reps of this workout for best results.
Tiptoe Raises
One of the simplest low-impact leg exercises is the tiptoe raise. Stand with your legs together on the floor. Stand on your tiptoes and alternate so that you are quickly back on the entirety of your feet so they are flat on the floor. Continue performing multiple reps and you will feel the muscles in your quads and lower legs getting a good workout.
