Best and Worst Exercises for Bad Knees

Best And Worst Exercises For Bad Knees

Knee pain is a common complaint among people who engage in physical activity. The knee joint can be injured by twisting or falling, but the pain is commonly caused by arthritis or overuse. Whatever the cause, knee pain can affect your ability to exercise and enjoy an active lifestyle. You must take good care of your knee joint to get the most out of it. Here are some tips for what exercises are best and worst for people with bad knees.

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Worst Exercises for Bad Knees

There’s no shortage of advice when it comes to exercise. Many different exercises can be done, each with its benefits and downsides. Many people believe that some exercises are bad for your knees. The truth is they all depend on the individual performing the exercise. Just because an exercise might be insufficient for one person’s knees doesn’t mean it will also be bad for yours! The following may not be specific exercises but are 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. Limited flexibility, in turn, affects overall health and leads to additional problems or injuries. Men need flexibility regarding injuries and a “whole body” perspective.
  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 to help with knee pain recovery is doing a lot of hip work. Building strong glutes and hamstrings play a significant role in decreasing knee pain.

1. Standing with One Foot Exercises for Bad Knees

For people with knee pain, standing with one foot often aggravates and worsens things. The heel of the standing leg is brought up and pressed against the knee joint, which puts a lot of pressure on the knee cap. It also puts more pressure on this area due to how much weight is put onto it while standing. 

2. Deep Squat or Hindu Squat

The deep squat or Hindu Squat is a variation of the traditional squat that targets the quadriceps muscles. It is done with your feet shoulder-width apart, toes pointing forward, and weight on your heels. You’re supposed to bend from your hips for an exercise for bad knees until you feel tension on both knees. But not pain because. They end up being worse for knee pain because they put pressure against those patellar tendons, which are vulnerable when they get irritated too much.

Deep Squat Hindu Squat

Best Exercises for Bad Knees

It’s never fun having knee pain. It can be caused by various reasons but is often due to improper training or a chronic injury. When it flares up, you might feel a stab of pain in your kneecap or experience pain while going up and downstairs. But the good news is some exercises can relieve knee pain. Let us go through the best exercises 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.

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 thigh and hip flexor quads 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. Keep your lower back as straight as possible. Use your glutes and hamstrings to bring the knee back.

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

3. Single Leg Squatting

People with knee pain often have weak glutes, making the knee work harder to keep things under control in the lower body. Single leg squat works on the stability of the hip and strengthens that knee. 

Begin by placing your hand on the wall while standing on one leg. Lift your left leg out and hold it out straight. Start to push your hips back as you lower into a squat position. Aim to get low enough that your hips are parallel to the ground. Hold for 1 to 2 seconds. Squeeze your glutes as you push to stand back up. Do 5 to 10 reps.

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Single Leg Squatting

4. Leg Press

This exercise targets the knee without stress. It strengthens all the muscles around the knee through a full range of motion. 

Begin by sitting on a chair. Place the center of the elastic band at the arch of your foot, and hold the ends in each hand. Lie on the floor with your elbows bent. Tighten the thigh muscle of your affected leg and bring your knee toward your chest. Flex your foot and slowly straighten your leg directly in front of you, pushing against the elastic band. Hold this position for 2 seconds. Relax and bring your leg to the floor.

Leg PressStart Leg PressEnd

Leg Press


Pain in the knees can be a severe and uncomfortable problem. This pain can cause the knee to become swollen and soft, making it extremely difficult to exercise or walk without pain. Knowing what exercises to avoid is crucial for your health.

If you are suffering from knee discomfort and want to eliminate knee soreness permanently, check out the Knee Pain Solved program here.

Knee Pain Solved