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Meniscus-Safe Strength Session

A joint-friendly workout designed to keep your knees happy while building real strength. You'll work your whole body with safe, controlled movements that protect your meniscus without sacrificing results.

Created by

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Workout Breakdown

Warm-Up

Ankle Circle

1 set × 30s

Hip Circle

1 set × 30s

Glute Bridge

2 sets × 15 reps, 15 reps

Leg Raise (Lying)

2 sets × 12 reps, 12 reps

Shoulder Circle

1 set × 30s

Lower Body

Deadlift (Romanian) - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Hip Thrust - Dumbbell

3 sets × 15 reps, 15 reps, 15 reps

Hip Abduction (Standing) - Resistance Band

3 sets × 15 reps, 15 reps, 15 reps

Hip Extension - Resistance Band

3 sets × 12 reps, 12 reps, 12 reps

Upper Body

Bench Press - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

3 circuits

Row (Bent-Over) - Dumbbell

1 set × 12 reps

Shoulder Press - Dumbbell

1 set × 12 reps

Bicep Curl - Dumbbell

3 sets × 12 reps, 12 reps, 12 reps

Dumbbell Tricep Overhead Extension

3 sets × 12 reps, 12 reps, 12 reps

Core

Dead Bug

3 sets × 10 reps, 10 reps, 10 reps

Plank

3 sets × 30s, 30s, 30s

Russian Twist (Weighted)

3 sets × 16 reps, 16 reps, 16 reps

Cool Down

Hamstring Stretch (Supine)

1 set × 40s

Figure Four Stretch (Supine)

1 set × 40s

Child's Pose

1 set × 45s

Hip Flexor Stretch

1 set × 40s