17 Best Non-weight Bearing Leg Exercises

Are you looking for leg exercises that won’t strain your joints? Whether you’re recovering from an injury, dealing with joint pain, or simply want to mix up your workout routine, non-weight bearing leg exercises can be a fantastic option. These exercises help strengthen your leg muscles without putting excessive pressure on your joints, making them suitable for people of all fitness levels. Let’s dive into 17 of the best non-weight bearing leg exercises that are both fun and effective!

Author Intro:

I’m Sue, a passionate physical therapist assistant, with a mission to empower women through accurate and evidence-based information on health and fitness. In a world flooded with misleading advice, I’m dedicated to unraveling the truth and guiding my readers towards informed decisions for their well-being. Join me on this journey as we navigate the realm of women’s health and fitness together.

Understanding the Anatomy of the Legs 

Bones:

The legs are primarily composed of the following bones:

• Femur (Thigh Bone):
  • The longest and strongest bone in the body, extending from the hip to the knee joint.
• Tibia and Fibula (Lower Leg Bones):
  • The tibia, or shinbone, is located on the medial (inner) side of the lower leg and bears most of the body’s weight.
  • The fibula runs parallel to the tibia and provides stability and muscle attachment.
• Patella (Kneecap):
  • A small, flat, triangular bone located in front of the knee joint.
  • It protects the knee and enhances the leverage of the quadriceps muscles.

Joints

The legs contain several major joints that allow for movement:

• Hip Joint:
  • The ball-and-socket joint formed between the femur and the pelvis.
  • It allows for a wide range of motion, including flexion, extension, abduction, adduction, and rotation.
• Knee Joint:
  • The largest and most complex joint in the body, formed between the femur, tibia, and patella.
  • It primarily functions as a hinge joint, allowing for flexion and extension.
• Ankle Joint:
  • The joint formed between the lower end of the tibia, fibula, and the talus bone of the foot.
  • It allows for dorsiflexion (bringing the foot towards the shin) and plantarflexion (pointing the foot away from the shin), as well as inversion and eversion.

Muscles

The legs are home to numerous muscles that are responsible for movement and stability:

• Quadriceps:
  • Located at the front of the thigh, the quadriceps consist of four muscles (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius) responsible for extending the knee joint.
• Hamstrings:
  • Located at the back of the thigh, the hamstrings consist of three muscles (biceps femoris, semitendinosus, and semimembranosus) responsible for flexing the knee joint and extending the hip joint.
• Gluteal Muscles:
  • The gluteus maximus, gluteus medius, and gluteus minimus are located in the buttocks and are responsible for hip extension, abduction, and rotation.
• Calf Muscles:
  • The gastrocnemius and soleus muscles, located in the calf, are responsible for plantarflexion of the ankle joint.

Blood Supply:

• The legs receive blood supply from major arteries such as the femoral artery, which branches into smaller arteries supplying blood to various muscles and tissues in the legs.
• Venous return is facilitated by veins such as the femoral vein and popliteal vein.

Leg Strength Training Exercises for Non-Weight Bearing 

1. Resistance Band Leg Press:

Instructions

• Sit on a chair with one end of a resistance band looped around the bottom of the chair and the other end around the ball of your foot.
• Push your foot forward against the resistance band, then release.
• This mimics the motion of a leg press machine but with resistance provided by the band.
• The Resistance Band Leg Press primarily targets the quadriceps muscles.

3. Seated Leg Curl:

Instructions

• Sit on a leg curl machine with your legs extended in front of you and your heels against the padded lever.
• Bend your knees to lift the lever towards your buttocks, then slowly lower it back down.
• Targets: The seated leg curl primarily targets the hamstrings, which are located at the back of the thigh.

4. Seated Marching:

Instructions

• Sit tall on a chair and lift one knee toward your chest
• Then, lower it and repeat with the other leg.
• This exercise engages your hip flexors and can help improve balance

5. Seated Hip Abduction:

Instructions hip abduction

• Sit in a chair with a resistance band around on a hip.
• Push against the resistance to move your legs away from the midline of your body or towards the midline of your body.

These exercises targets the muscles on the outer and inner thighs respectively.

6. Seated Calf Raises:

Simple exercises like calf raises are prefect for non-weight bearing.

Instructions

• Sit on a chair with your feet flat on the ground and your knees bent at a 90-degree angle.
• Place a weight (such as a dumbbell) on your knees, then raise your heels as high as possible, contracting your calf muscles.
• Lower your heels back down and repeat. 
• Seated calf raises primarily target the calf muscles: gastrocnemius and soleus.

7. Seated Leg Circles with Resistance:

Instructions

• Sit on a chair with your feet hovering slightly above the ground and a resistance band looped around your thighs.
• Make small circles with your feet, first clockwise and then counterclockwise, while maintaining tension on the band.
• It primarily target the muscles of the lower legs and hips, including the hip abductors, adductors, and stabilizing muscles.

8. Seated Leg Raises with Ankle Weights:

Instructions

• Sit on a chair with ankle weights secured around your ankles.
• Lift one leg straight out in front of you, then lower it back down with control.
• Repeat on the other leg.
• This exercise targets the quadriceps and hip flexors.

10. Seated Glute Bridges:

• Even with no weight bearing precautions, seated glute bridges are a perfect addition to your exercise program.
• Sit on the edge of a chair with your feet flat on the ground and your knees bent.
• Lean back slightly and lift your hips off the chair, squeezing your glutes at the top of the movement.
• Lower your hips back down and repeat.
• Targets: Glutes 

Cardio Exercises for the Legs that are Non-Weight Bearing 

1. Swimming:

• Using pools offers the best non-weight bearing exercises.
• Whether you’re doing laps, water aerobics, or simply treading water, swimming provides an excellent cardiovascular workout without putting stress on your joints.
• You may also run or walk in water.
• Make sure the depth of the water is more than waist-deep water to prevent any weight on the legs. 

2. Cycling:

• Whether outdoors or on a stationary bike, cycling is a low-impact cardio exercise that gets your heart pumping without putting pressure on your joints.
• It’s a great option for people of all fitness levels and can be easily adjusted to match your desired intensity.
• It also improves muscle endurance. 

4. Elliptical Trainer:

The elliptical machine is another low-impact cardio option that simulates walking, running, or climbing stairs without the jarring impact on your joints. It’s particularly beneficial for individuals with knee, hip, or back issues.

5. Water Aerobics:

Water aerobics classes typically involve a variety of cardio and strength exercises performed in the water. The buoyancy of the water reduces the impact on your joints while still providing a challenging workout.

7. Recumbent Stepper:

A recumbent stepper is a seated cardio machine that mimics the motion of climbing stairs. It’s gentle on the joints and provides a challenging cardiovascular workout while minimizing stress on the lower body.

Although you have weight bearing precautions, you can still increase your muscle strength with these exercises above. Maintaining proper form is crucial for optimum success. Furthermore, please consult a physical therapist or healthcare professionals if you have any medical condition or severe pain with any of these exercises. 

Daily Living Activities You Want to Avoid

If you have non-weight bearing precautions, it’s generally best to avoid activities that put stress on the affected area or require bearing weight on the limbs. Some daily life activities to avoid include:

• Running or jogging
• Jumping
• High-impact aerobics
• Stair climbing
• Refrain lifting heavy weights 
• Standing for extended periods
• Activities that involve sudden or rapid movements

It’s important to follow any specific guidelines provided by your healthcare provider or physical therapy professional. For example, using the appropriate mobility aid or assistive devices to obey leg precautions. Furthermore, choose low-impact exercises that are safe and appropriate for your condition. Always prioritize your safety and follow your healthcare provider’s recommendations for optimal recovery.

The Takeaway

Incorporate these non-weight bearing leg exercises into your workout routine to build strength, improve balance, protect your joints, and improve overall health. Also, remember to start slowly and gradually increase the intensity as you become stronger. With consistency and dedication, you’ll be on your way to stronger, healthier legs without the added strain on your joints. Happy exercising!

The Good Mind and Body assumes no responsibility or liability for any errors or omissions in the content of this site. The use of the information is at the user’s own risk. Not Financial, Legal, or Medical Advice: The content on this website does not constitute financial, legal, medical, or any other professional advice. Users should consult with the relevant professionals for specific advice related to their situation. The information contained in this site is provided on an “as is” basis with no guarantees of completeness.