If you’re experiencing knee pain, incorporating Leg Exercises for Bad Knees into your routine can help strengthen your legs and alleviate discomfort. These exercises are designed to build supportive muscle strength around the knee, potentially reducing pain and improving mobility.
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1. Lunge
Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs. Place your hands at your sides and engage your core. Take a big step back with one leg and lower your back knee to the ground, ideally to a 45-degree angle. Raise back up to return to the starting position and repeat the movement. To make the exercise more challenging, you can utilize equipment like dumbbells or resistance tubing.
Lunge
Start with one set of 10 repetitions on each side. The intensity of these exercises is light.
2. Hip Hinge
Begin in an upright standing position with your legs hip-width apart, maintaining proper alignment with your head, shoulders, hips and legs. Place your hands on your hips and engage your core. Bend your knees slightly and pivot through your hips to bend your upper body forward, ideally to be parallel to the floor. Raise up and repeat the movement. To make the exercise more challenging, you can utilize equipment like dumbbells for added resistance.
Hip Hinge
Start with one set of 10 repetitions. The intensity of these exercises is light.
Alternative Exercise – Single-leg Deadlift
For this exercise, you can utilize the wall for balance if needed. Begin in an upright standing position with one hand up against the wall for balance. Maintain proper alignment with your head, shoulders, hips and legs. Engage your core and place all of your weight on one foot. Bend your supporting knee slightly and hinge through your hips, bending until your upper body is parallel to the floor while extending your leg back. Raise up and repeat the movement.
Single-leg Deadlift
Start with one set of 10 repetitions on each side. The intensity of these exercises is light.
3. Calf Raise
For this exercise, you can utilize the wall or chair for balance if needed. Begin in an upright standing position with one hand up against the wall or chair for balance. Maintain proper alignment with your head, shoulders, hips and legs. Engage your core and raise to your toes on both feet. Lower your heels back down to return to the starting position and repeat the movement. To make the exercise more challenging, you can utilize equipment like dumbbells or working onto one leg movement.
Calf Raise
Start with one set of 10 repetitions. The intensity of these exercises is light.
4. Leg Extension
Begin in an upright sitting position, maintaining proper alignment with your head, shoulders and hips. Place your hands on your thighs. Engage your core and lift one knee up toward the ceiling, then straighten your leg to extend it forward. Return to the starting position and repeat the movement. To make the exercise more challenging, you can utilize equipment like resistance tubing.
Leg Extension
Start with one set of 10 repetitions on each side. The intensity of these exercises is light.
5. Glute Bridge
Lie on your back on the floor with your arms at your sides, relaxing your upper body. Bend your knees and flatten your feet on the floor. Engage your core and push from your heels to lift your hips up. Lower your hips down and repeat the movement. To make the exercise more challenging, you can utilize equipment like resistance tubing.
Glute Bridge
Start with one set of 10 to 15 repetitions. The intensity of these exercises is light.
If you’re dealing with knee pain, incorporating Leg Exercises for Bad Knees into your routine can help. Strengthening your leg muscles may alleviate discomfort and potentially reduce or eliminate knee pain altogether.
For your complete guide to eliminating knee pain, make sure to check out Knee Pain Solved, here!
