lower body workouts for bad knees

Lower Body Workouts for Bad Knees


If you suffer from knee pain, it’s important to exercise your lower body to keep your muscles strong and improve your overall health. However, many lower body exercises can exacerbate knee pain, making it challenging to find the right workout routine. In this article, we’ll discuss lower body workouts that are safe and effective for people with bad knees.

Benefits of Exercise for Bad Knees

While it may seem counterintuitive, exercise is one of the best things you can do for bad knees. Not only does it help to build muscle strength and improve flexibility, but it also helps to reduce pain and inflammation. In fact, studies have shown that people with knee pain who engage in regular exercise experience less pain and improved function compared to those who don’t.

Tips for Safe Lower Body Workouts

Before we get into specific exercises, it’s important to keep a few things in mind to ensure that your workouts are safe and effective. First, always warm up before starting your workout. This can be as simple as walking or riding a stationary bike for a few minutes to get your blood flowing and your muscles warmed up. Second, start with low-impact exercises and gradually work your way up to more challenging ones. Finally, listen to your body and stop any exercise that causes pain or discomfort.

Exercises for Bad Knees

  1. Leg Press: The leg press machine is a great way to work your quads, hamstrings, and glutes without putting too much stress on your knees. To do this exercise, sit on the machine with your back against the backrest and your feet flat on the platform. Push the platform away from you, extending your legs fully, and then slowly lower the platform back down.
  2. Wall Sit: This exercise is a great way to build strength in your quads and glutes without putting any stress on your knees. To do a wall sit, stand with your back against a wall and your feet shoulder-width apart. Slide down the wall until your knees are bent at a 90-degree angle and hold this position for as long as you can.
  3. Step-Ups: Step-ups are a great way to work your quads and glutes while also improving your balance. To do this exercise, stand in front of a sturdy bench or step and place one foot on the bench. Step up onto the bench, bringing your other foot up with you, and then step back down. Repeat on the other side.
  4. Hip Bridges: Hip bridges are an excellent exercise for building strength in your glutes and hamstrings. To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes at the top, and then lower back down.
  5. Seated Leg Curl: The seated leg curl machine is another great way to work your hamstrings without putting stress on your knees. To do this exercise, sit on the machine with your back against the backrest and your legs extended out in front of you. Curl your legs towards your body, squeezing your hamstrings at the top, and then slowly lower back down.


Lower body workouts are essential for people with bad knees to keep their muscles strong and improve their overall health. However, it’s important to choose exercises that are safe and effective for your condition. The exercises listed above are all low-impact and can be easily modified to suit your fitness level. Remember to warm up before starting your workout, start with low-impact exercises, and listen to your body to avoid any pain or discomfort.

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