Make Waves with Your Fitness Routine

If you've been struggling with knee pain or recovering from a knee injury, traditional workouts might feel tough — or even risky. But there’s a smarter, joint-friendly solution you can turn to: aquatic strength training.

You don't need to be a swimmer to benefit. Water provides natural resistance that helps build strength while keeping your joints safe. It’s an ideal environment to work your glutes, hamstrings, adductors, abductors, arms, shoulders, chest, and back — without impact or strain.

Today, I'm sharing 15 targeted aquatic exercises that focus on lower body strength and mobility, along with 4 bonus upper body workouts you can do standing in the pool.

Let's dive in!

Lower Body Aqua Exercises

1. Water Walking

Walk forward, backward, and sideways in chest-deep water to improve balance, stability, and lower body strength.

Targets: Glutes, hamstrings, calves, core.

2. Leg Lifts

Hold onto the pool wall and lift one leg straight out to the front, side, and back. Repeat on the other side.

Targets: Hip flexors, abductors, glutes.

3. Leg Curls

Face the pool wall, lift your heel toward your glutes by bending at the knee, then lower. Alternate legs.

Targets: Hamstrings, glutes.

4. Squats

Stand with feet hip-width apart and lower into a squat under water, keeping your core engaged.

Targets: Glutes, hamstrings, quads.

5. Calf Raises

Rise up onto your toes and slowly lower back down. Add arm movements underwater for extra balance work.

Targets: Calves, core.

6. Knee Extensions

Lift your knee to a 90-degree angle, then extend your foot forward to straighten the leg before bending it back.

Targets: Quads, hip flexors.

7. Water Jogging

Jog lightly in place or across the pool, lifting your knees high and driving your arms through the water.

Targets: Glutes, hamstrings, core, hip flexors.

8. Kick-board Kicks

Hold a kick-board and flutter kick behind you. Keep your legs straight and controlled.

Targets: Glutes, hamstrings, hip stabilisers.

9. Scissor Kicks

Float on your back (or hold onto the wall) and cross your legs over and under each other in a scissor motion.

Targets: Inner thighs (adductors), glutes, core.

10. Water Cycling

Sit on a pool noodle like a bicycle seat and mimic pedalling motions with your legs.

Targets: Glutes, hamstrings, hip flexors, core.

11. Water Lunges

Step one leg forward into a lunge, letting the resistance of water slow you down. Push back to standing and switch legs.

Targets: Glutes, hamstrings, quads, hip stabilisers.

12. Aqua Squats with Ball Squeeze

Place a soft beach ball or small buoy between your knees. Squat down while gently squeezing the ball.

Targets: Glutes, hamstrings, inner thighs (adductors).

Bonus Upper Body Aqua Workouts

13. Water Push-Ups

Place your hands on the pool edge, lower your chest toward the wall, and push back. Keep your core tight.

Targets: Chest, triceps, shoulders.

14. Water Resistance-Band Pulls

Secure a waterproof resistance band to a ladder or pool rail. Pull it toward your chest or hips, controlling the motion.

Targets: Back, biceps, shoulders.

15. Water Punches

Stand firmly in the water and punch forward with alternating arms, adding force for more resistance.

Targets: Arms, shoulders, chest.

16. Water Arm Circles

Extend arms out to the sides and make fast, controlled circles. Switch directions after 20–30 seconds.

Targets: Shoulders, upper back, chest.

Quick Tips for Aquatic Strength Workouts:

Here are my tips to do these workouts safely and without injury.

• Stay in waist- to chest-deep water for best balance and resistance.

• Move slowly and with control — faster isn’t better underwater!

• Focus on posture: Keep your core engaged and shoulders back.

• Use simple tools like pool noodles, kickboards, beach balls, and waterproof resistance bands if available.

• No swimming experience needed — just a willingness to move.

My final thoughts: Aquatic fitness is one of the safest and most effective ways to build strength, protect your joints, and stay active — even if you're recovering from injury or managing chronic knee pain.

With these 15+ aquatic exercises, you’ll target all the key muscles of your lower and upper body without overloading your knees. Whether you're aiming for strength, mobility, or simply a refreshing way to exercise, the pool is your perfect training ground. So grab your swimsuit, hit the water, and let’s start building wellness from within!