10 Must-Try Pool Exercises for STRONGER Legs

Strengthen your legs in the pool with fun water exercises! 💧
Aquatic exercises can be helpful especially if you are dealing with arthritic pain, stiff joints and/or difficulty with standing exercises. Working in the pool can help you build foundational strength to help with activities like walking and stairs.
Join Dr. Alyssa Kuhn, physical therapist and osteoarthritis specialist as she shows you ten of the best exercises that can help you build you strength in your hips, knees and ankles to support your joints.
Many people find water exercises to be helpful with knee osteoarthritis, hip osteoarthritis, low back pain, limited mobility and more. These are 10 suggestions to try in your next pool workout! These can also be a great way to mix up your current water exercises.
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Disclaimer: This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Kuhn and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Move Well Age Well, LLC and Dr. Alyssa Kuhn, PT, DPT are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this post, video or site. Complete all exercises at your own risk.

[@suep4999]

I’m hesitant to write this (because of ridicule) but I so appreciate your modesty in the clothing you wear. Whether in or out of the pool. There’s no distraction and it says you are truly focused on the actual movement. Thank you, Alyssa

[@arthritisadventure]

Thank you for the comment and I am glad you like the video.

[@patsavinda1703]

I just found this video and looking through the comments to see if it says where you got your swimsuit….love it!

[@katwilkins9199]

Love your videos. I really enjoy working out in a pool. Thank you for these. I will be adding these to my routine.

[@Wannaloom]

Same!! I thought the same thing! It’s refreshing to see. 😊

[@marmar2688]

Don't worry Thanks for speaking up. We all were thinking the same. ❤❤❤

[@cherbinsted2378]

In all my years of seeing doctors, physios and so on, nobody has ever told me about these types of exercises. I am so grateful I found you on KZbin. Thank you. 🙏

[@arthritisadventure]

I'm so glad you liked video!

[@virginiakaycarlton1426]

😢

[@carlaburt9541]

Great exercises for the pool. I especially like the exercise for going up & down the stairs. I tend to go down always leading with one foot so I don’t have to bend the other knee. It made me cringe to see you bend both knees - so I know this exercise will be very beneficial! Thank you, Melissa!!!

[@debbos125]

I’ve taken water fitness classes for 3 years now. I had a bad knee and it was followed up by a knee replacement. I go to the pool a half hour before class just to do these steps. I am so much more stable. My body is so much happier working out in the pool. I now do 6 hours of pool exercises a week. Still need to work on my cardio, that’s hard with bad hips…. It’s tough getting old sometimes

[@arthritisadventure]

Thank you for sharing and so glad you found the pool to be a helpful tool!

[@ChittarupaYoga]

Working out in the water is amazing. I've been teaching classes for 18 years and it's crazy that more people haven't found it's benefits.

[@jandeshon8264]

Are you glad you had surgery?

[@debbos125]

@@jandeshon8264 yes I am. My knee is very happy. The problem is that same leg has a bad foot and hip. That is what keeps me in the pool working out. I just found this style of exercise because of my knee. I’ve been a gym member most of my adult life.

[@dyanneall8921]

@@debbos125 : Same here! I am 76 and recently diagnosed with DDD in my lower back. I decided to back off on the running & weights a bit and try Aqua Zumba. I was so surprised that I enjoy it so much (I always thought: Not for me). I go 3 times a week and try to get there a half hour early to do my own thing. It's amazing how energized and happy I feel afterwards. And I get my senior socialization quota met. It's a win/win!

[@Teramis]

I love how you constantly come up with new, creative approaches to joint-related exercises. Thanks, Alyssa! ❤

[@arthritisadventure]

You're so welcome!

[@ErnieSalinas-rb8mb]

Thank you so much for introducing these water exercises. I have been nursing a knee. My therapist suggested me walking in the pool as much as possible. I will incorporate these exercises. I love love walking in the pool it has really helped my legs quite a bit! Thank you so much for all you do.

[@arthritisadventure]

You are so welcome!

[@lisab.3091]

My husband had 2 brain surgeries from which he recovered beautifully. He had several months of physiotherapy, but he felt he didn't fully recover his balance. I found a nearby PT center that offered aquatic therapy. He said it was far more challenging and beneficial than he expected it to be. He looked forward to his pool sessions. It has greatly improved his confidence in his balance and his lower body mobility and strength. He now walks a mile a day. I have a bad knee myself and pool walking was highly recommended by my own physiotherapist as well.

[@arthritisadventure]

Thank you for sharing and glad he saw such a benefit from the pool!

[@pamwedel3462]

I did pool physio after total hip replacement... So blessed our hospital has a pool where the floor of the pool lowers and you can do it for a few weeks to help your rehab along. So thankful for your videos as well 😊

[@arthritisadventure]

So glad you like the video!

[@lisabaca9331]

These are some of my favorite exercises you have showed us. I have to watch this again so I can remember when I go to the pool! Thank you

[@arthritisadventure]

You're so welcome!

[@larrymeneses9317]

Thanks!

[@arthritisadventure]

You’re welcome! Thanks for the support

[@AndreaWilson101]

Thank you for these helpful pool exercises!

[@arthritisadventure]

You are so welcome!

[@treehugnhipi3765]

Thank you! I will be adding these to my pool routine tomorrow morning! I’ve been out of the pool for a couple of weeks after getting diagnosed with L4 spinal vertebrae issues, figuring stuff out and navigating this new reality and intent on getting stronger…and here you are in the pool doing just the strengthening exercises I need! 💕

[@arthritisadventure]

So glad you like the exercises!

[@NancyWaltonHart-sg2dx]

Nice to finally see you in an actual pool. I've needed pool exercises to use along your other excellent exercises.

[@arthritisadventure]

I'm so glad you like the exercises!

[@ayla279]

These are great and very helpful exercises, I'm really glad I joined your channel thank you so much Dr Alyssa Kuhn.🙏🙏🌹🌸🌺🌻💐

[@arthritisadventure]

I'm so glad you love the exercises!

[@22304abc]

I'm going to the pool today to get out of the heat and will do your routine. Thank you.

[@arthritisadventure]

Hope you like it!

[@lesleyelle497]

Hi Alyssa, thank you so much for your videos, especially this one, they are always helpful and clearly presented. Your knowledge is greatly appreciated.

[@PetenSal]

I’m in my early 60’s and have been diagnosed with severe osteoarthritis in my hips and lower back. I’ve been struggling for almost a year now with chronic pain. I’m going to try some of your exercises and try to get some strength back in my legs and core. I’m pretty confident it will help,Thanks for your channel!

[@arthritisadventure]

Welcome to the channel and so glad you like the videos!

[@ChittarupaYoga]

Yes, the water helps in so many ways. I hope it works well for you.

[@tommclaughlin5354]

These are great for Achilles rupture excercises. I Do these 4 times a week. Gate is still off a little and need more strength on the surgery side. The calf strength is most challenging. The heal raises in the pool are helpful. Your approach is awesome.

[@arthritisadventure]

So glad you love the exercises!

[@storeytwinb]

Thank you!!! You have greatly helped me and my twin sister with your exercises! We bought some water shoes to protect our feet and have been doing these exercises for a couple of weeks now. We are doing so much better on steps❤

[@arthritisadventure]

I love that!! I also have a twin!

[@stellamc]

I think these workout could be my favorite! Recovering from knee surgery. Just completed my physical therapy and now back to the gym. My therapist helped me figure out weight machines to use to continue to strengthen my legs - 2 times per week. These pool exercises would be great for me on alternate days. Thanks!

[@arthritisadventure]

You are so welcome!

[@PippyKatStamper]

ALL of these exercises are my favorites!! Both of my knees are severely arthritic and in need of replacement. However, doing these leg exercises in the pool at the YMCA is extremely helpful in not only strengthening my legs, but reducing the amount of pain in my joints!! Thank you sooooo very much - LOVE ALL of your videos in and out of the pool!!

[@arthritisadventure]

So glad you love the videos!

[@ChittarupaYoga]

Glad you are taking advantage of the pool. It's so great for working out, isn't it?

[@KeithVoss-l6b]

Do you have pool exercises for the core? These have been so helpful

[@arthritisadventure]

Keep on a lookout for future videos. There are a few water ones coming out in the coming weeks!

[@marynasmith2273]

Alyssa, great exercises. I like your explanation of all moves, so it is a real prove these movements can help.

[@arthritisadventure]

Glad you like them!

[@elysec1772]

Thank you Alyssa for all the wonderful exercises you give to help strengthen the body to find greater mobility for arthritic joints. I do go to my wonderful PT and she does give me exercises to do but you go even further as if you know exactly what I need. Your videos are so helpful as my PT gives written instructions for exercises and still pictures. A video goes so much further.

[@arthritisadventure]

You are so welcome! Glad you like all the videos!

[@SheilaEnglish2]

I love exercising in the pool. It made such a difference after my knee replacement surgery. It gives you confidence as well as a gentle way to stretch and strengthen.

[@arthritisadventure]

Pool exercises can be very helpful!

[@dollysadlak5242]

Great video. Thank you 😊

[@arthritisadventure]

Thanks for watching!

[@mumtazbegum7705]

Thank you so much for sharing such great ❤stuff.

[@arthritisadventure]

You are so welcome!

[@ritaplantamura6027]

Your wonderful. Thank you for sharing. You're important to us.

[@arthritisadventure]

Thank you so much for your kind words and support!

[@dongaetano3687]

Hi again Dr K. I hit the note bell for all your vids so now watching them regularly. I'll do this pool work in the living room with a box for the step parts. I'm using my Concept 2 Rower gently as part of my rebuild program. These exercises in the video work the legs with full body weight, which I do not get on the rower sitting down. I must confess in all my years of fitness I've not done much of this sideways and backwards movement stuff. Cross country skate skiing (you're probably aware of it) does provide some interesting kick and glide moves for the legs, while giving a great upper body workout also. If you're not in a downhill tuck, you're kick and glide makes you remain mostly on one leg at a time while skiing. I love it, though not sure I'll be able to do it, we'll see. Classical xcskiing is much easier and when in good shape I could almost be running across the flats on my skis, using back country, wider skis with metal edges and fish scales, not to fast but all around pretty good. I'm thinking of a wet suit in spring to lengthen my swim season here in chilly New England. Many northern lakes are very clear so a mask with GoPro attached might be fun. OK enough rambling from your geriatric sub. Stay safe and well always. PS: I agree with @suep4999's comment below mine - a sensible dress code is refreshing, not ostentatious.

[@robertrodriguez8177]

These are great! I have done aqua therapy before for sciatica and these are even better for balance and hips. Thank you!

[@arthritisadventure]

So glad you like them!

[@jenreitful]

I am a for life member but this one is great for me as I love to workout in the pool! Thank you Alyssa!!!

[@arthritisadventure]

I’ll be adding more exercises into the membership towards the end of the month

[@sandrap6321]

Pool for an hour every day for 2 months over summer in outdoor public pool has been a gamechanger for arthritis & weakness. Walking forward & backward as fast as I can & doing alot of kicking & marching, nonstop movement. In water & with less gravity, I found I was back to my old self. Leg strength has returned & I can do everyday tasks & standing & walking so much better now. Have to find an indoor pool to join because I dont want to stop the progress & besides its both fun & therapeutic.

[@arthritisadventure]

That’s wonderful!

[@marmar2688]

1 million Thank you 😊😊

[@arthritisadventure]

You are so welcome!

[@evgheniagehringer7370]

Correct, exactly for arthritis!❤

[@arthritisadventure]

Yep!

[@mm-qd1ho]

These are excellent - I was hoping you would show some pool exercises! Are there also some exercises to increase core or arm strength, maybe using some floats or weights?

[@arthritisadventure]

We will be releasing a few more pool videos in upcoming weeks.

[@brendaevers6542]

So happy to have stumbled across some exercises I can do in the hot tub year round! Very helpful.

[@arthritisadventure]

You are so welcome!

[@rollingsstonesfan8840]

Thank you for your help! I have osteopenia in hips and arthritic lower lumbar joints. Not in much pain from it yet. Being as proactive as possible. Wanted a pool workout and so far I love this one! I will be watching for another one to come out.

[@arthritisadventure]

Glad you liked it!

[@YACKYSNACKY]

Absolute Magnificence!

[@arthritisadventure]

So glad you like it!

[@DenGio55]

Thank you so much for this. I walk with and against the current at my local ‘lazy River’ pool and have been wanting to have exercises to do when the current isn’t working. Perfect! ❤

[@arthritisadventure]

You are so welcome!

[@RuthSettle-y7h]

Just had knee replacement. I’m a waterfit gal, many of these are what the instructor uses👍🏼now I’m going back I’ll start with these, Alyssa timing is perfect. I wasn’t sure what to start with/ without overdoing. In the water easy to do. 💐

[@arthritisadventure]

Glad you like the video!

[@ElesaWillies]

I love this Alyssa! Thank you so much. It inspires me to go to the pool and try them out. Would be great if a waterproof chart was available so that it could be taken to the pool as a reminder.

[@arthritisadventure]

That's a good idea. Let me see if I can work on something.

[@paulhenry5497]

Been doing these exercises in pool now that im stronger in the hips, told told my physio about these, i showed him he said keep doing it, I'll keep doin it for hip mobility, hip arthritis sucks, glad i found this.

[@arthritisadventure]

I'm glad you found it too!

[@thetruth1st]

This is awesome. Thank you! ❤

[@arthritisadventure]

You're so welcome!

[@rachelnewton5858]

Awesome workout!! Loved it!! ❤

[@arthritisadventure]

Glad to hear it!

[@JoanO51]

Love these pool exercises. Thanks so much!

[@arthritisadventure]

So glad! Keep on the lookout for more :)

[@francisaja-l9x]

Yessss....Alyssa, 😊🎉🎉🎉

[@arthritisadventure]

Glad you like it!

[@lulucly]

Wish I had access to a pool. These exercises look like they could really be of benefit. I have been doing some stepping exercises that you have demonstrated and they help with the pain!

[@arthritisadventure]

Sometimes community pools give access for reasonable prices.

[@alisonruth3947]

Thank you 😊

[@arthritisadventure]

You are so welcome!

[@jiewang7985]

Thank you 🌷❤️

[@arthritisadventure]

You are so welcome

[@mercygirl317]

definitely will be doing these. thank you!

[@arthritisadventure]

Hope you enjoy!

[@deeoh3708]

Thank you Alyssa! Great for summer time :)

[@arthritisadventure]

You're so welcome!

[@SandraTaylor-y3j]

I don't have a pool, but I can possibly go into the cold ocean water. Even without water these are good movements. Thank you.

[@arthritisadventure]

You are so welcome!

[@susansommer1463]

Tried this set for the first time. My favourite was the rocking one. The one I can’t do at all is the stepping up and down one. Stairs are a huge problem right now. I literally pull myself up the stairs when I get out of the pool.

[@arthritisadventure]

Glad you like the video! You can add a pool noodle to help make yourself more buoyant in the water to help work on the steps.

[@sylviacisneros6933]

This is good. I just started to go to the pool. 😊

[@arthritisadventure]

Hope you enjoyed it!

[@bjb24128]

Looking forward to starting these soon. I had a bad fall on a wet floor at the gym 10 months ago. Broke my elbow and severely injured my knee and ankle. Have been going to therapy but they can't do much more for me especially since a high co-pay limits how often I can go. I have PTSD about going back to the gym and going in/out of the pool area but I know the resistance of the water is my next step (no pun intended) into fully functioning again. The ankle is my nemesis with extensive scar tissue as I didn't have proper medical care. I will incorporate your other exercises into the pool also. Maybe you can help me add in some elbow strengthening. Still lacking in strength with the arm outstretched. Thinking of using the foam dumbbells in the pool along with swimming. I love your channel, it is so helpful. Thank you!

[@arthritisadventure]

Thank you for sharing and so glad you're looking forward to starting them soon.

[@d.b.g9216]

I’m going to incorporate these into my pool exercises. I love the fact water helps with taking some of the pressure off the body. How many times a week should I be aiming for please ? I go swimming 3 times a week for 30mins should I do these each time ? Thank you for these videos❤

[@arthritisadventure]

Glad you're going to incorporate. You can add these as you feel good, every other day could be a good place to start. The movements will help with strengthening.

[@d.b.g9216]

@@arthritisadventure Thank you Alyssa I did them today and I really enjoyed them ! I will follow your advice and do them every other day 👍

[@ChittarupaYoga]

Awesome!!! I teach water aerobics. These are great.

[@arthritisadventure]

That's awesome!

[@sujamathew1946]

Thanks so much lovely exercises I don’t know swimming so little wary to do this though

[@arthritisadventure]

Glad you like them! All these exercises can be done in a shallow pool.

[@Daniel-kz2io]

Super.

[@arthritisadventure]

Glad you liked the video!

[@shirleygentryministries9863]

Awesome, thanks❤

[@arthritisadventure]

You're so welcome!!!

[@joanneryan8508]

thank you i will try these i have a pool i swim everyday and it helps my RA

[@arthritisadventure]

Awesome! Glad you have access to a pool to give these exercises a try.

[@chetanpatiyal8612]

Mam please suggest me important excercises for stiff knee after patella surgery (tension band wiring).. 🙏

[@karengiannini4400]

How do you feel about wrapping a one pound weight around each ankle while doing these exercises? Love the video. Thanks for doing this. Will be making note cards and laminating them so I can refer to them pool side.

[@arthritisadventure]

One pound weight won't add much resistance in the water. You can speed up the exercises noted to add a challenge.

[@karengiannini4400]

@@arthritisadventure Sounds good. Which is more beneficial - in the pool or on land? Thanks!

[@purpleseven5470]

Hi. Can you PLEASE do a video on how to sleep. I’ve been feeling much better following your videos but when I wake up like this morning, it’s like I’ve never done anything to help my body . Thank you

[@arthritisadventure]

You can take a look at this video if you'd like! kzbin.info/www/bejne/gIrQgqBmaL5roNE

[@purpleseven5470]

@@arthritisadventure thank you so much!

[@amandaroper1297]

Are these exercises also good for tendonitis

[@donnamom6158]

Is it ok to do these outside the pool? Thanks

[@arthritisadventure]

they can be as long as they feel good

[@DenGio55]

Quick (silly?) question. On days when I can’t get to the pool, would an inflatable pool be an option? If so, how deep? Thank you!!

[@Leigh53-k6h]

Does anyone know of water exercises that can be done in a hot tub??

[@arthritisadventure]

I will look to add some hot tub videos in the future.

[@marciacox828]

Where can I buy a bathing suit like you are wearing?

[@zsofiszabo9836]

You should do workout with beach ball.

[@arthritisadventure]

Beachball could be like a noodle depending on the size.

[@susanmahaffey2356]

How about exercises on land?

[@arthritisadventure]

My channel is full of land based videos.

[@mariap.894]

How were you able to have the microphone in the pool ???😮😮😮 That's the real trick🤔😂😂

[@arthritisadventure]

🤪🤪🤪

[@JoshuaShapiro-r7j]

KZbin has made watching Alyssa a disaster by blocking her site with endless ads

[@arthritisadventure]

KZbin places the ads. There is an ad free experience in my membership, Adventurers for Life. Hope to see you inside!

[@loisberg9613]

Why does my knee HATE the pool?