Leg Exercises to Do Without Aggravating Bad Knees

With today’s common lifestyle habits, more and more people are experiencing knee pain. But don’t let bad knees hold you back from getting your workouts in! When faced with a challenge, you either solve the underlying issue or find ways to work around it. Knee pain often stems from muscle imbalances, improper form, or ligament/meniscus issues. Most of the time, I find strengthening the hips is one of the most effective ways at addressing knee pain, read more about strengthening hips here [coming soon]. For today, let’s focus on how to strengthen your legs without aggravating bad knees.

Sit to Stand Exercise

Why it’s knee-friendly: Sit to stand exercises are a fundamental movement that strengthens the legs with minimal knee strain, making them an excellent option for individuals with knee pain or limited mobility. Everybody stands up from a chair at some point of the day, so train this pattern to do it pain-free.

How to Perform:

1. Sit on a sturdy chair or bench with feet flat on the floor, hip-width apart.
2. Engage your core and push through your heels to stand up fully.
3. Slowly lower yourself back down with control, keeping your knees aligned.
4. Perform 10-15 reps.

Key Tips:
– Keep your weight in your heels to activate glutes and reduce knee strain.
– Avoid excessive forward knee movement or shifting weight onto the balls of your feet.
– Engage your core for stability and proper posture.
– Control the movement—avoid using momentum.
– Ensure knees stay aligned and do not cave inward.

Modifications: If needed, use a higher seat or add assistance by using your hands lightly on your thighs or a stable object for support. To progress, hold weights or slow down the movement for added difficulty.

Nordic Curls (Assisted or Unassisted)

Why it’s knee-friendly: Nordic curls strengthen the hamstrings eccentrically, stabilizing the knee and reducing injury risk without excessive knee flexion.

How to Perform:

1. Kneel on a soft surface with your feet secured under a sturdy object (or have a partner hold your ankles).
2. Engage your glutes and core, then slowly lower your torso forward while keeping your hips extended.
3. Control the descent as much as possible before catching yourself with your hands.
4. Push yourself back up to the starting position.
5. Perform 6-10 reps.

Modifications: Use a resistance band or hold onto a stable object for assistance. Only lower partway before pushing back up if full reps are too difficult.

Glute Bridges

Why it’s knee-friendly: Glute bridges focus on hip extension without excessive knee bending, strengthening the posterior chain while reducing knee stress.

How to Perform:

1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Press through your heels and lift your hips until your body forms a straight line from knees to shoulders.
3. Squeeze your glutes at the top, hold for a second, then lower down slowly.
4. Perform 12-15 reps.

Modifications: Elevate your feet on a bench or use a resistance band above your knees for added difficulty.

Advanced Variation: Single-Leg Hip Bridge

• Extend one leg straight out while performing the bridge movement.
• Keep your core engaged and hips level throughout the exercise.
• Perform 8-12 reps per leg to enhance glute and hamstring activation.

Hip Thrusters

Why it’s knee-friendly: Hip thrusters primarily target the glutes and hamstrings, placing minimal strain on the knees while building strength and power in the posterior chain.

How to Perform the Hip Thruster:

Setup:

• Sit on the floor with your upper back against a bench or padded surface.
• The bench should be about knee height and stable.
• Place your feet flat on the ground, hip-to-shoulder width apart, with shins vertical at the top of the movement.
• (Optional) Roll a barbell over your hips, using a pad or towel for comfort, and hold it in place with your hands for stability.

Execution:

1. Brace Your Core: Keep your core engaged and chin tucked slightly to avoid hyperextending your lower back.
2. Drive Through Your Heels: Push your heels into the floor and extend your hips upward.
3. Squeeze at the Top: Fully extend your hips, keeping your body in a straight line from knees to shoulders.
4. Lower with Control: Slowly lower your hips without resting on the ground, maintaining tension in the glutes.

Key Tips:
Keep your shins vertical at the top.
Engage your glutes, not your lower back.
Control the movement—no bouncing.
Tuck your chin to avoid neck strain.
Use a pad if using a barbell for comfort.

Common Mistakes:
– Arching the lower back – Engage your core to prevent compensation.
– Driving through the toes – Keep the weight in your heels for proper glute activation.
– Not reaching full extension – Ensure your hips come up fully at the top.

Final Tips for Knee Longevity:

Keeping your knees healthy and pain-free requires proper muscle recruitment and strengthening the right areas of the body. Focus on strengthening the glutes, as they play a crucial role in taking some of the load off the knees. Engaging the glutes properly during movements helps distribute force more efficiently and prevents excess stress on the knee joint. Prioritizing joint-friendly warm-ups, such as banded activation and mobility drills, ensures your muscles are ready for movement. Additionally, strengthening surrounding muscles, including the quads, hamstrings, and glutes, will provide better knee stability and longevity. Always drive through your heels during most leg exercises to activate the posterior chain and minimize knee strain. Be mindful of excessive forward knee movement, as this can increase unnecessary stress on the joint. Wearing proper footwear for support and shock absorption is also essential. Lastly, listen to your body—if an exercise causes pain, modify or substitute it to suit your needs. By incorporating these principles into your workouts, you’ll strengthen your lower body while keeping your joints healthy and pain-free.