30 Minute Knee-Friendly Lower Body Workout (No Lunges or Squats)
LOWER BODY
•
12-Nov-2025
Equipment Needed: Dumbbells + Mat + Wall
Level: Intermediate
Calories Burned: 374
Weights Used: 20lbs [9kg]
Intervals: 40/20
Workout Breakdown:
Warm-up
01 - Butt Kick Pull-Backs
02 - S2S Hurdle Steps
03 - Standing Twists
04 - Windmill Sweeps
05 - Wall Leg Swings L
06 - Wall Leg Swings R
01 - RDL Clean Calves
02 - S2S DB Glutes Push-Offs
03 - B-Stance RDLs L
04 - B-Stance RDLs R
05 - Glutes Stabbers
06 - Hip Thrust Pulses
07 - Rainbow Sweep Hydrants L
08 - Rainbow Sweep Hydrants R
09 - Dual Ham Swings
10 - F2B Bull Rush Kick-Backs L
11 - Wall Balance Hams L
12 - F2B Bull Rush Kick-Backs R
13 - Wall Balance Hams R
14 - DB Hip Thrusts
15 - ISO Leg Hip Thrusts L
16 - ISO Leg Hip Thrusts R
17 - Winding Bridge Thrusts
18 - DB 1-2 Gravity Steps
19 - Good Morning Calves Raises
20 - ISO DB Swings
21 - GRND Side Step Calves
22 - RDL Mud Walks L
23 - RDL Mud Walks R
24 - DB Wall Sits
Cool-Down
01 - Standing Knee Hugs
02 - The Windmills
03 - Cat Cow
04 - Pin the Needle
05 - Walk the Dog
06 - Lying Ham Pulls L
07 - Lying Ham Pulls R
My HR stats:
https://flow.polar.com/shared2/7e9b1d63547835db0edd6affcda6451b
Tip Us: https://buymeacoffee.com/millionairehoy
Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.
Up Next in LOWER BODY
-
30 Minute Lower Body ABAB Strength (N...
Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 376
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats
... -
60 Minute Lower Body ABAB Strength (N...
Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 752
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats
... -
60 Minute Lower Body ABAB Strength (N...
Equipment Needed: Dumbbells + Mat + Wall
Level: Advanced
Calories Burned: 752
Weights Used: 20-35lbs [9-16kg]
Intervals: 40/20Workout Breakdown:
Warm-up
01 - S2S Hurdle Walks
02 - BW Air Squat Pulses
03 - OH Side Lunge Taps
04 - GRND Lunge Step-Backs
05 - Rev Lunge Threaders
06 - Kang Squats
...
