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Exercises to Strengthen Your Knees If You Can’t Get On the Floor


Filed Under (Fitness, General) by Rick Kaselj

I got a question in the Exercises for Injuries Secret Group which is a page where people who have purchased my products ask me and the community questions relating to health, fitness, injuries or pain.

Today, I’d like to answer a question from Simone…

“What kind of exercises can be done when one can’t go down the floor and put much pressure on knees and hands because of extreme degenerative osteoarthritis?”

Exercises to Strengthen Your Knees If You Can’t Get On the Floor

CLICK HERE to watch the YouTube video.

There are two sets of exercises or more of like group of exercises that you can do.

1st Group – Utilize the Wall

You can utilize the wall to do different types of exercises.You can do various plank movements: out to the sidestepping on the spot, or your can increase the angle. Make sure you are on a non-slip mat when performing the exercise.

Various Plank Movements

Various Plank Movements

If you can’t place your hands on the wall, you can go with your forearms or fists when doing the exercises.

Using the Forearms or the Fists

Utilize the wall if you are not able to kneel down or place pressure on your hands when getting on this hand position. Don’t devalue what you can with the wall.

Use a Foam Roller

Use a Foam Roller

You can also grab a 1/2 foam roller and I place it on the hands. Place it against the wall with your hands and then go through the various exercises if you can’t kneel down or can’t place too much pressure on the hands or extend the wrist.

2nd Group – Utilize Loop Tubing

Step on the tubing and grip on the tubing or place the tubing on the hands. ings.

Gripping the Tubing and Placing the tubing on the hands

Even if you can’t grip, you can lift it up and bring out the legs out to the side.

Bringing the legs out to the side

Bringing the legs out to the side

Utilize the loop tubing to various exercises such as pressing if you are not able to kneel down or place pressure on the hands and on the wrists.



Those are some ideas if you are not able to kneel down or place pressure on your wrists due to degenerative osteoarthritis. Remember, you can always find a way to work around injuries safely.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and Patellofemoral Syndrome, then check out the Patellofemoral Syndrome Solution program here:


Take care!

Rick Kaselj, MS


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Comments posted (1)


My question somewhat goes hand in hand with Simone’s. The degenerative condition caused by arthritis not only prevents going on the floor but ends up being painful at these joints. This greatly reduces the range of motion which inhibits a lot of leg exercises. What kind of exercises can you do for the hamstrings where that ROM is reduced to 30%?


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