A bad knee can be painful enough to hold you back from doing your daily workout to shape up your thighs, hips, and buns.

However, there are lots of cardio and weight-bearing exercises that you can do to stay fit and relieve knee pain.

Below is a list of the best workouts that will not stress your bad knees.

Table of Contents

1. Deadlifting

Lifting is an excellent way of toning the back muscles, hamstrings, and glutes without affecting the knees. You can use a pair of dumbbells for this exercise.

Take the standing position with your feet apart. Your palms must be in front of your thighs, holding the dumbbells.

Next, push your hips backward to the upper part of your body until you can feel a stretch in your hamstrings. Then, lift the dumbbells as you return to the erect position. Do this several times.

2. Froggy Glute Lifts

This exercise is among the best workouts for bad knees, buttocks, hamstring, and core.

To perform this, lie flat on your stomach on the floor. Bend your elbows to the sides, with your chin resting on your hands.

Next, bend your knees with your heels pointing up. Open your knees, press your heels as you move them up and lift your thighs as high as possible.

Then, lower down your thighs. Repeat the action several times.

3. Landmine Reverse Lunges

This exercise targets your quadriceps or the four big muscles on your thighs.

To do this, you will need a landmine unit where you will keep one end of your barbell to the floor while holding the other end with your left hand.

Then, move your left foot backward and your left hand forward. Next, return to the starting position.

Repeat the action with your right arm and leg. This workout will help firm your quads without putting much pressure on your knees.

4. Stationary Rowing

Unlike running, stationary rowing does not put pressure on the joints, making it one of the best workouts for people with bad knees.

Try increasing the resistance level to make indoor rowing more effective in burning calories.

Higher rowing resistance will make you exert more effort while pulling the handlebars. Your core and glute muscles will surely get the workout they need without putting pressure on your knees.

Check out our reviews on indoor rowing machines available for your training.

5. Swimming

Swimming is effective in burning calories even if you have an injured knee. Freestyle swimming, in particular, can burn those extra calories in your body without the strain.

The faster your strokes are, the more calories you burn and the firmer your muscles get.

Health Constitution_Observe Proper Cycling Form

6. Cycling

Getting on a stationary bike and pedalling as fast as possible is one way of improving your heart rate, toning your muscles, and getting rid of your belly fat.

Adjust your bike to ensure that you will be cycling on a flat surface to avoid putting much pressure on your knees when the bike is climbing up a hill.

Adjust the resistance to low or regular if you have a bad knee. You can increase the resistance level as you progress until you cannot feel the pain anymore.

We also compiled a list of indoor exercise bikes, which you can read our reviews of here.

Health Constitution_Benefits of Elliptical Machines to Health

7. Elliptical Training

An elliptical trainer lets you place your feet on the pedals without moving them. Since your feet do not move, there is no risk of pressuring the knees.

This low-impact elliptical machine workout ensures you will never get a knee injury.

To use the machine, step on the footrests and start pedalling. You can select the level of resistance and the kind of terrain that you would be passing through.

Keen to see which elliptical cross trainer is suitable for your needs? We’ve got you covered.

8. Kneeling Hip Flexor Stretch

This exercise targets the core muscles, muscles of the shoulders and back, the leg, and the thighs.

To do this, kneel on one knee. Place your foot forward, with the knee right above the ankle.

Keep a straight spine, and pull your shoulders and back. Hold each stretch for around 30 to 40 minutes.

Bottom Line

A bad knee is no excuse for missing out on a good body workout. With these exercise ideas, you can continue being healthy and fit without worrying about your knee.

Don’t forget to warm up and cool down, maintain the proper form, and wear exercise shoes for support.

Ideally, consult your doctor or physical therapist and ask which type of physical activity is best for your knee condition.

More Questions About Workouts and Bad Knees

1. Do exercise bikes help strengthen the knees?

Cycling is ideal for knee health as pedalling strengthens knee-supporting muscles. The best part is, unlike running, cycling is a low-impact exercise that can protect your knees from undue strain.

2. Are massagers good for knee pain?

Knee massagers can provide short-term relief for stiffness, inflammation, or pain. These electric or battery-operated devices utilise vibration (or compression) and heat therapies to reduce discomfort and swelling. Check out our reviews of the best knee massagers in Australia for more info.

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