I sustained a medial knee injury earlier this year while hiking, so I've been rather hesitant to put too much pressure on them. I took some time off from doing too much leg work for a few months, I guess just hoping that it would help the knee muscle heal.
I've always enjoyed doing exercises that incorporate body weight and/or weights while moving. Often in the past I would do squats (traditional, plie, box, summo), lunges, and wall sits. However, when I recently started incorporating a few of these into my workout again, I found that these exercises are still causing a bit too much strain on the inner part of my knee. This is pretty upsetting for me because quads are actually one of my favorite muscles to work out, but I don't want to further mess up my knees either.
I would love to get some suggestions of exercises that aren't too hard on the knees but still give the quad/glutes a decent workout, preferably that don't require a machine since I don't currently belong to a gym.
I would also appreciate any tips/suggestions on strengthening the knee and muscles around it as well.