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Best And Worst Exercises For Bad Knees


Filed Under (Fitness, General) by Rick Kaselj

Okay, I’m going to keep this real short.

I’m off to shoot some more YouTube videos with Alix.  But before I go, I want to share with you the best and worst exercises for knee pain.

Enjoy the exercises!


Now, let’s talk about some of the worst exercises or mistakes you make and what you should be focusing on to get rid of knee pain.

Best & Worst Knee Pain Exercises

CLICK HERE to watch the YouTube video!

The following may not be an exercise but are definitely something worth to address:

  1. Poor Flexibility
    When you have an injury, muscles all around that injury tend to tighten up. This decreases flexibility on that area even more. Men need to address that flexibility when it comes to an injury perspective and to a whole body perspective. Limited flexibility, in turn, affects overall health and leads to additional problems or injuries.
  2. Less Focus on the Lower Body
    Men tend to focus on their upper body and pay less attention to their lower body. A recommendation that will help with knee pain recovery is to do a lot of hip work. Building strong glutes and hamstrings play a big role in decreasing knee pain.

Let us go through the best exercises that you can do at home to avoid knee pain.

#1 – Standing Hip Flexor Stretch

Take a big step forward with one foot and a step back with the other. Stand on the ball of your back foot. Keep your front foot flat and slightly bend the knee. Keep the abdominal area and glutes tight and bring your hips forward.


Standing Hip Flexor Stretch

Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity. We’re looking for a light yet targeted stretch that hits the quads in the thigh and the hip flexor, without putting much stress on the knee joint.

#2 – Knee Bent at 90 Stretch

Stand with your side and one arm against the wall. Bend your knee backwards to 90 degrees. Use your glutes and hamstrings to bring the knee back. Keep your lower back straight as possible.


Knee Bent at 90 Stretch

Perform 1 set of 2 reps alternating back and forth with a good stop at the end position for 20 seconds and light intensity. This exercise focuses on your glutes and hamstring doing the work, which puts less stress on the knees. You’ll feel a good stretch and flexibility in the hip flexors, thighs, and quads areas.

#3 – Bridge

Lie flat on your back, knees bent. Keep your hands on your side and tighten up the abdominal area. Push through the heels to lift the seat up. Remember to keep your back straight at all times. Return to start position.



Perform 1 set of 5-10 reps in a smooth controlled movement with a good stop at the top position. This exercise focuses on strengthening your glutes and hamstring doing the work thus improving flexibility in the knees.

Give these exercises a go to help relieve and prevent you from having knee pain.

If you are suffering from any kind of knee discomfort and want to permanently eliminate knee soreness, then check out the Fix My Knee Pain program here:

Fix My Knee Pain

Take care!

Rick Kaselj, MS


Facebook comments:

Comments posted (2)


Your explanations and instructions are the best I have seen. They are exercises that really help my knee and follow what I did in physical therapy . Thank you so much!!



Rick Kaselj Reply:

Awesome! Glad to hear that, Mary Ann. Feel free to share these exercises to your loved ones!


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