Best and Worst Exercises for Bad Knees

Best And Worst Exercises For Bad Knees

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

I’m off to shoot some more YouTube videos.  But let’s talk about some of the worst exercises or mistakes you make, and what you should be focusing on to eliminate knee pain.

Enjoy the exercises!

CLICK HERE to watch the YouTube video.

The following may not be specific exercises, but are something worth addressing:

  1. Poor flexibility: When you have an injury, muscles all around that injury tend to tighten up. This decreases flexibility in that area even more. Men especially need to address flexibility when it comes to injuries and 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

Standing Hip Flexor Stretch

Perform one set of 2 reps, alternating back and forth with a good stop at the end for 20 seconds and light intensity. We’re looking for a light yet targeted stretch that hits the quads in the thigh and 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 backward to 90 degrees. Use your glutes and hamstrings to bring the knee back. Keep your lower back as straight as possible.

Knee Bent at 90 Stretch

Knee Bent at 90 Stretch

Perform one set of 2 reps alternating back and forth with a good stop at the end for 20 seconds and light intensity. This exercise focuses on your glutes and hamstrings 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 at your sides 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 the start position.



Perform one set of 5 to 10 reps in a smooth, controlled movement with a good stop at the top. This exercise focuses on strengthening your glutes and hamstring doing the work, 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 knee discomfort and want to eliminate knee soreness permanently, then check out the Knee Pain Solved program here.

Knee Pain Solved

Take care!

Rick Kaselj, MS