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

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

I received a question via the Exercises for Injuries Secret Facebook Group recently. This 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 to the floor and put much pressure on knees and hands because of extreme degenerative osteoarthritis?”

CLICK HERE to watch the YouTube video.

Osteoarthritis is one of the many forms of arthritis and is the most common form in the United States. Osteoarthritis is a degenerative joint disease caused by wear and tear on the joints over time. It mainly affects the hands, hips, and knees and leads to pain, aches, stiffness, decreased range of motion, and swelling. The location of this pain can make it extremely difficult for people to get up and down off the floor, which makes many exercises inaccessible. Luckily, there are exercises you can do without getting on the floor to strengthen your knees.

There are two sets 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 you can increase the angle by stepping your feet further back. 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 in 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 place it on your hands. Place it against the wall with your hands and then go through the various exercises. This is great 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 the tubing or place the tubing in your hands.

Gripping the Tubing and Placing the tubing on the hands

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

Bringing the legs out to the side

Bringing the legs out to the side

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

Make sure to swing by ExercisesForInjuries.com. There is a good chance that I have a video, an interview, or a blog post on your injury or pain. Enter your injury or pain into the search bar on the top right of the screen. There is a good chance that I have something for you that will help you.

Second, if you are watching this on YouTube, head up above and hit “Subscribe”. Every couple of days you will receive a video like this, a guest video from one of my friends in the fitness world, or you will get an interview that I have done with one of my friends in the fitness world.

Third, head down below and hit “Like” and leave me a comment or question.

Take care!

Rick Kaselj, MS

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

Patellofemoral Syndrome Solution