If You Have Bad Knees Try These Exercise Modifications For a Low Impact Workout


We all know that working on legs is important. Leg muscles are big muscles group, and it’s really necessary to work them out. All the lower body muscle groups are essential for a really good health and toned up shape.

After all, your legs not only move you, but as the largest muscles in your body they help you perform those big calorie-burning exercises which bump up your metabolism. The problem is that bad knees can get in the way—and they’re a common problem.

We’re here to show you the best exercises for bad knees so you can strengthen your legs without putting stress on your knees. Learn the leg exercises for bad knees below and then we’ll show you both strength and cardio options so you can get a full-length workout done that won’t hurt your joints.

5 Exercise Modifications For Bad Knees

Most knee pain actually stems from a lack of strength in your legs. How’s that for ironic? Yes, strengthening the muscles around your knee joint is one of the best ways to protect you from knee pain. There are all kinds of ways you can work your legs by either modifying traditional leg moves and choosing moves that are effective but more gentle on your knees. Here are five great exercise modifications for bad knees.

SEE ALSO: Relieve Knee And Back Pain Fast By Doing These Stretches Daily

1. Swap Out Your Squats

The big daddy of all leg moves, squats are a must do! If you have knee pain, however, you might have already decided they are a must don’t. So…

Try: Stability Ball Wall Squats

Instead of a traditional squat, grab a stability ball, place it between your mid-back and the wall. These squats for bad knees will still help you work your lower body without putting pressure on your joints.

  • Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat.
  • Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses.
  • Get a feel for this and then add some dumbbells in your hand to make it harder.

Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat and keep all your weight in your heels!

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2. Reverse Your Lunges

Another essential move for toned legs, lunges work not only your leg muscles but, when done properly, they also help you fire up your glutes. The lunge that tends to hit your knees hardest is the forward lunge. So…

TryReverse Lunges

You definitely want to practice them without any added weight, but once you get the motion down and concentrate on keeping the weight in your front foot, you’ll likely find these lunges are much easier on your knees. Add weight once you’re confident in the move.

SEE: This Recipe Helps You Repair Knees And Joints

Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you.

3. Come Alive With Deadlifts

If you want to give your booty a little lift and your knees are bugging you, deadlifts might be your new best friend. So….


Deadlifts are one of the most potent and overall best strength exercises one can perform. Not only are you going to target your glutes and hamstrings, but also your low back, middle back, traps, calves, forearms and core. Whew! That’s packin’ a whole lot of punch. The whole move centers around your center, and you work the entire back side of your body. This move is a must!

SEE: How to Prevent Knee Problems When Working Out

Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent, but do all the work in your abs and glutes.

4. Bridge The Gap With Bridges

Yes, you are lying on your back. No, you are not getting a break. A Glute Bridge is like a laser beam for your butt! If your knees keep you from squats or lunges, or you just need some variety in your lower body moves, the glute bridge is a killer. So…

READ: This Simple Trick Stops Knee Pain Fast, Without Any Drugs

TryGlute Bridges

The glute bridge targets and strengthens the glutes, hamstrings, core, lower back and hip muscles and uses your stabilizers to keep your body strong. Performing a glute brdge will give you amazing results for lifting the backside, without all the consequences to your joints.

Tip: Try a single leg glute bridge too! It will target the hamstrings and give you an extra challenge once you’ve mastered the traditional glute bridge.

5. Roll With A Stability Hamstring Roll-In

Hamstrings are notoriously weak. They are a tricky muscle to target and often overpowered by the quads. We’ve got a move that will tackle those hamstrings along with your glutes and core. So…

Try: Stability Ball Hamstring Roll-Ins

Stronger hamstrings, along with stronger quads and glutes all work together to protect your knee joint. The Stability Ball Hamstring Roll-In is one of the most intense and effective ways to target those hamstrings and build strength in a very necessary spot. Yes, it requires a stability ball.

Tip: Start by lifting and lowering your hips with your feet on the ball. One you have the strength to do that, you can progress to the roll-in. Also, expect cramps! It happens during this move, primarily due to the weakness of the hamstring muscle. Hang in there. It will get better!

RELATED: 3 Easy Resistance Band Exercises To Reduce Knee Pain

Written by Valentin Bosioc

Valentin Bosioc - wellness specialist, certified personal trainer, certified fitness instructor, celebrity trainer, Musclemania Champion, Ninja Warrior Semifinalist, world wide motivator!

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