Are you looking for a knee friendly leg day? This workout has no squats, no lunges. Of course everyone’s knee issues are different so some of these exercises might not be good for your own circumstance, but there are a lot in here that can help target different muscles throughout the leg while avoiding knee pain. I have a lot of knee, friendly beginner workouts on my YouTube channel so be sure to follow us over there and look under the beginner playlist! In need of some mini bands? Check the lin
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Are you looking for a knee friendly leg day? This workout has no squats, no lunges. Of course everyone’s knee issues are different so some of these exercises might not be good for your own circumstance, but there are a lot in here that can help target different muscles throughout the leg while avoiding knee pain. I have a lot of knee, friendly beginner workouts on my YouTube channel so be sure to follow us over there and look under the beginner playlist! In need of some mini bands? Check the lin
15.5K viewsNov 26, 2023
FacebookTracy Steen
No squat rack? No problem. Training legs at home can absolutely build muscle, if you do it right! Here’s the key: progressive overload. That means increasing the challenge overtime. More weight, more reps, slower tempo, less rest, or tougher variations. Your muscles don’t care if you’re in a fancy gym, they respond to tension, effort, and volume! HOT TIP: Adding single leg work like Bulgarian split squats, step ups, and staggered RDL’s can be a more demanding way to create more attention when yo
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No squat rack? No problem. Training legs at home can absolutely build muscle, if you do it right! Here’s the key: progressive overload. That means increasing the challenge overtime. More weight, more reps, slower tempo, less rest, or tougher variations. Your muscles don’t care if you’re in a fancy gym, they respond to tension, effort, and volume! HOT TIP: Adding single leg work like Bulgarian split squats, step ups, and staggered RDL’s can be a more demanding way to create more attention when yo
212.7K viewsAug 5, 2025
FacebookTracy Steen
No Squats, No Lunges Leg Day 🙌. Don’t get me wrong, I love my squats and lunges, but I know they can be tough on the knees for some! I haven’t filmed this yet, but I could today… 🤔 let me know if you want to see it! Here’s a workout to add that doesn’t have any! 45sec work/15sec rest. Single leg abducted RDL Glute thrust X3. Kickstand DL Seated abductions X3. Good morning Donkey kicks X3. Single leg DL Calve raise X3. #nosquats #legday #kneefriendly #homeworkworkout #homeworkouts_4u #tracystee
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No Squats, No Lunges Leg Day 🙌. Don’t get me wrong, I love my squats and lunges, but I know they can be tough on the knees for some! I haven’t filmed this yet, but I could today… 🤔 let me know if you want to see it! Here’s a workout to add that doesn’t have any! 45sec work/15sec rest. Single leg abducted RDL Glute thrust X3. Kickstand DL Seated abductions X3. Good morning Donkey kicks X3. Single leg DL Calve raise X3. #nosquats #legday #kneefriendly #homeworkworkout #homeworkouts_4u #tracystee
90.8K viewsJul 8, 2024
FacebookTracy Steen
Knee issues? Try my beginner no squats, no lunges leg day. Now, of course, everyone’s going to have different issues with their knees, so always work within your own abilities. On the screen, I have indicated some weight amounts that I might suggest a beginner use. I did film this and it will be up on my YouTube channel soon so be sure to subscribe to Tracy Steen Move Daily for follow along video workouts. Or save it and try it today. Hit 12 reps of each exercise, and go through the sequence 2-3
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Knee issues? Try my beginner no squats, no lunges leg day. Now, of course, everyone’s going to have different issues with their knees, so always work within your own abilities. On the screen, I have indicated some weight amounts that I might suggest a beginner use. I did film this and it will be up on my YouTube channel soon so be sure to subscribe to Tracy Steen Move Daily for follow along video workouts. Or save it and try it today. Hit 12 reps of each exercise, and go through the sequence 2-3
10.8K viewsOct 1, 2025
FacebookTracy Steen
No squats, No Lunges Beginner LEGS! If you want to work your legs, but your knees don’t react well to squats or lunges, try this beginner workout! Always lift within your own abilities. The weight amount I have listed on the screen after the exercises are just a suggestion or where I think it beginner may start. But always start light and work your way up. Workout: 12-20 reps x 2 sets ➡️Sit squats ➡️Lying leg raises ➡️Glute thrust pulse🙈 Donkey kick➡️Stiff leg deadlift ➡️ Tip toe sit squat➡️Cal
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No squats, No Lunges Beginner LEGS! If you want to work your legs, but your knees don’t react well to squats or lunges, try this beginner workout! Always lift within your own abilities. The weight amount I have listed on the screen after the exercises are just a suggestion or where I think it beginner may start. But always start light and work your way up. Workout: 12-20 reps x 2 sets ➡️Sit squats ➡️Lying leg raises ➡️Glute thrust pulse🙈 Donkey kick➡️Stiff leg deadlift ➡️ Tip toe sit squat➡️Cal
6.1K viewsDec 31, 2024
FacebookTracy Steen
Here’s a great way to target those leg muscles without squats or lunges. Of course lift within your own abilities. Listed on the screen are the weight amounts that I would use. Hit each exercise for 45 seconds of work, 15 seconds of rest and repeat for 3 rounds. #nosquatworkout #fitover50 #fitat50 #fitover50women #movedaily #movedailyfitness #legday #legexercises #legs #lowerbodyworkout #tracysteen | Tracy Steen
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Here’s a great way to target those leg muscles without squats or lunges. Of course lift within your own abilities. Listed on the screen are the weight amounts that I would use. Hit each exercise for 45 seconds of work, 15 seconds of rest and repeat for 3 rounds. #nosquatworkout #fitover50 #fitat50 #fitover50women #movedaily #movedailyfitness #legday #legexercises #legs #lowerbodyworkout #tracysteen | Tracy Steen
609.1K viewsJan 9, 2023
FacebookTracy Steen
No squats! No lunges! Are you looking for a lower body workout that can target quads, hamstrings, glutes and calves, without squats or lunges? I’ve got you covered!You can grab a variety of dumbbells and a resistance band for this workout. Having these lighter resistance bands are so great for a home gym. They add tension to many bodyweight exercises, which is important if you want those muscles to grow! Typically, the brand name of the band isn’t important, these lighter ones do snap overtime b
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No squats! No lunges! Are you looking for a lower body workout that can target quads, hamstrings, glutes and calves, without squats or lunges? I’ve got you covered!You can grab a variety of dumbbells and a resistance band for this workout. Having these lighter resistance bands are so great for a home gym. They add tension to many bodyweight exercises, which is important if you want those muscles to grow! Typically, the brand name of the band isn’t important, these lighter ones do snap overtime b
14.3K viewsFeb 3, 2024
FacebookTracy Steen
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Leg day ideas! Add some of these exercises into your next lower body session. No cables? Try resistance bands and go nice and slow!#MovedDaily #NoSquats #menopausefitness #tracysteen #fitover50women #legday #legexercises | Tracy Steen
9.8K viewsMar 9, 2025
FacebookTracy Steen
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Beginner Leg Day! If you are new to working out or just getting back into the game, try this beginner leg day. You can start with one set of each exercise, going from one exercise to the next. If you’re feeling up for it, hit them all a second time. You can also start with body weight if you need to. The goal is to feel confident enough to show up again tomorrow! Follow Tracy Steen Move Daily over on YouTube for follow along video workouts just like this! Beginner and advanced available. #tracys
2.9K viewsOct 30, 2025
FacebookTracy Steen
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30 Minute Leg Day at Home! The format: 3 sets x 8 reps The rule that matters: 👉 Those 8 reps should leave you with 1-2 reps left in reserve. 👉 If you could do more? The weight is too light. 👉 If your dumbbells top out, add reps until you’re close to failure. Training close to muscular failure creates higher mechanical tension and recruits more high threshold motor unit units. This is the exact signal your body needs to build muscle. Studies consistently show that when volume is matched, sets
3.6K views9 months ago
FacebookTracy Steen
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Fiery Advanced Leg Day! Legs are fun to train but there’s no doubt, it’s hard work! 😅I love the concept of a Build and Burn🔥. Some exercises with heavier weights, then superset that with exercises that are high rep volume and light weights. To me it’s the best of both worlds and I like the effect this training has on my lower body. On my channel today is a new follow along leg day workout! Or, screenshot this workout and give it a go. #legday #legdayworkout #legs #fitover50 #fitover40 #fitat50
36.1K viewsSep 11, 2023
FacebookTracy Steen
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Women! Stop skipping leg day. Training legs in your home gym isn’t just about getting toned, it’s about strength, bone density, balance, and longevity. Remember these 3 things: 👉 Get enough volume (one set won’t cut it) 👉 Hit legs frequently enough (I do 2x/week) 👉 Use progressive overload (add reps, weight, sets over time) For women in menopause, this is non-negotiable. Leg training is one of the best ways to combat muscle loss, keep metabolism humming, and stay powerful for decades to come!
6K viewsSep 12, 2025
FacebookTracy Steen
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