Whether you have chronic knee issues or you’re just getting into exercise and need to strengthen your knees before you jump into lots of squats and lunges, here are a few exercises for bad knees that will still tone your lower body. Chris will guide you through these bodyweight exercises that you can do anywhere, anytime for a quick lower body workout routine that’s easier on your joints.
Types of Exercises for Bad Knees
One of the best exercises for bad knees is the deadlift. You’ll start by hinging over with your hips while slightly softening your knees. You’ll come all the way down and all the way up, squeezing the glutes as you do. If you like, you can add some light weights, but you don’t need to, especially if you are a beginner. Next, you’ll perform standing glute squeezes, balancing on one leg with your abdominals nice and tight.
Next, it’s onto the floor for glute bridges. Glute bridges are one of many exercises for bad knees that are easy to do anywhere with just your own bodyweight. You’ll lift your lower body into a bridge, squeezing your glutes and pulling your knees together. This will work your quads and glutes without putting a lot of pressure on your knees. Afterwards, you’ll do side lying leg lifts, which will give your glutes and thighs a nice workout.
These exercises for bad knees will put less pressure on painful knees and joints while still giving you a great workout. If your knees give you trouble, whenever you see squats or lunges on a Get Healthy U TV workout, you can substitute one of these exercises for bad knees instead. And of course, be sure to check out our other free fitness tips for more great ways to get healthy and fit!
All exercises you perform are your own responsibility and you perform them at your own risk. Always seek the advice of a physician or other qualified health provider before starting any physical exercise, fitness or wellness regiments of any kind.
THANK YOU!! I recently had knee surgery and will eventually need that knee replaced. Since the surgery, I have been pretty much non-active. This is going to help me so much!! Also, I just found the Upper Body Tone 1 & 2 that I plan to put into action. Thank you thank you thank you!!! P.S. I’m NOT the same Connie that posted on Aug 18 😉
My doctor told me never to kneel on my bad knee. This exercise won’t help me. Do you have any that will?
Hi, Connie. Thank you for working out with us! Try these exercises and leave out the 1 kneeling exercise in this routine: http://gethealthyu.com/10-lower-body-exercises-to-combat-knee-pain/
You can add in a glute bridge in place of the kneeling exercise: http://gethealthyu.com/exercise/glute-bridge/