Knee pain can make even simple workouts feel like a losing battle. 

You’re trying to stay fit, build strength, or improve mobility, but every squat, lunge, or step reminds you that something’s not right. It’s frustrating, discouraging, and can stop your progress in its tracks.

The good news? You don’t have to quit exercising. 

With the right approach, you can train around knee pain, avoid movements that make it worse, and even support long-term joint health. 

Today, we’ll show you how to modify your workouts, which exercises to skip, and which exercises can help reduce discomfort and strengthen your knees over time.

Bad Knees and Exercises: Do They Really Not Mix Well?

It makes sense to tread cautiously with knee pain, as most people don’t want to do more harm. That worry often makes people overlook something basic but powerful, though: not moving at all can actually worsen the issue. 

In fact, modern research supports this shift in thinking: numerous studies, especially in people with knee osteoarthritis, have shown that well-structured exercise programs can improve knee health, as they reduce pain, improve function, and delay disease progression. 

This means you can still go for your goals even with knee pain:

• You can still build muscle

• You can still shed excess weight

• You can improve mobility 

And all of that leads to less strain on your knees, not more. It’s not about avoiding exercise. It’s about doing it right. 

And that’s something you can absolutely take control of.

4 Ways to Protect Your Knees While Training

Knee pain doesn’t have to mean giving up on your goals. You just need the right plan. 

By making a few smart adjustments, you can continue to build strength, stay active, and reduce discomfort. 

Here are four proven strategies to keep your workouts effective and joint-friendly.

Strengthen the Knee-Supporting Muscles

One of the most effective ways to protect your knee joints is by strengthening the muscles around the knee.If you have knee pain, try our knee-friendly lower body workout that is gentle on your joints but still effectively targets major muscle groups.  

Your knees are part of a dynamic support system. When the surrounding muscles are weak, the joint bears more stress, and that means they need to do the work for two now.

Here are the muscle groups to focus on if you want to protect and strengthen your knees:

Quadriceps

Your quadriceps, located at the front of your thigh, are your starting points, especially with a focused, exercise for quads with bad knees

Research shows that an increase of 30% to 40% in quadriceps strength has beneficial effects on pain in individuals with knee arthritis. These muscles help absorb shock, stabilize the joint, and control movement.

Glutes

Your glutes, especially the gluteus medius, play a huge role in stabilizing your hips and controlling leg alignment during movement. 

Weak glutes can cause the knees to cave inward (valgus collapse), especially during squats, lunges, or running—putting excess stress on the knee joint. 

Strengthening your glutes with targeted knee-friendly glute exercises promotes better balance, alignment, and force distribution.

Hip Flexors

These muscles (like the iliopsoas) help lift the leg and stabilize the pelvis. 

If they’re too weak or tight, they can alter your gait and posture, indirectly increasing pressure on your knees. 

Balanced hip flexor strength ensures smooth, controlled motion through the hips and legs.

Hamstrings

The hamstrings (on the back of your thighs) work to bend the knee and extend the hip. 

When balanced with the quadriceps, they help reduce anterior shear forces on the knee joint, which is important for preventing injuries like ACL strain. 

Weak or tight hamstrings can throw off this balance and lead to instability.

Calves (Gastrocnemius and Soleus)

Your calf muscles control ankle movement and help absorb impact from walking, jumping, or running. 

Tight or weak calves can reduce ankle mobility, forcing the knees to compensate with awkward movement patterns. 

Proper calf strength and flexibility allow smoother force transfer up the leg and offload the knee.

Adductors and Abductors

These inner and outer thigh muscles help control leg position and stability. 

Weakness here can also contribute to poor knee alignment and cause excessive strain during lateral movement. 

Strengthening them improves side-to-side control and overall joint support.

Core (Abs and Lower Back)

While not directly attached to the knee, your core stabilizes your entire body. 

A weak core can lead to poor posture and balance, making your knees do more work than they should. 

Solid core strength creates a stable foundation for movement and protects all joints downstream.

Choose Low-Impact Exercises to Limit Strain

Low-impact exercises minimize joint stress while still offering significant benefits for cardiovascular function and strength-building. 

As an example, water exercises like aqua aerobics can reduce joint loading by up to 30% at the knee level, making them a great exercise for people with bad knees.

Other excellent low-impact options include:

• swimming, as a full-body cardio that keeps joints buoyant

• cycling, especially on a stationary bike, which allows you to control the resistance

• elliptical machines, as they provide smooth motion without harsh landing forces

Use Knee-Friendly Modifications 

Many exercises aren’t actually off-limits for you if you’ve got bad knees, but they might require just a slight tweak. 

This allows you to work out safely while respecting your joint limitations.

Take range of motion, for example: research shows that partial squats or modified lunges can be nearly as effective for muscle development as full-range versions. 

This is especially true when they’re done with focus and proper form.

For an easier start, you can use these general rules of thumb:

• Avoid bending the knee beyond 90 degrees if discomfort sets in

• Track your knees in line with your toes to prevent inward collapse

• Use support (like a wall, chair, or resistance band) when needed for balance and control

• opt for machines or resistance bands if free weights feel unstable

When it comes to building strength, apply progressive overload gradually. That means to only increase weight or reps when your current routine feels consistently comfortable.

Choose Alternatives to High-Risk Exercises

It’s true that certain exercises tend to be more stressful on the knees but that doesn’t mean you have to abandon them altogether. 

Often, there are gentler options, such as low-impact box jumps, that still offer similar benefits.

Let’s say deep squats or jump lunges cause you discomfort. So, what you could do is sub in wall sits or partial squats.

In other words, choose those exercises that still activate similar muscle groups without the same joint pressure. 

Likewise, step-ups on a low platform (with controlled movement) may be safer than explosive plyometric moves.

Here are a few knee-friendly swaps to consider:

• wall sits instead of deep barbell squats

• step-ups with adjustable height instead of box jumps

• seated resistance exercises (like leg presses) instead of bodyweight jump squats

• glute bridges in place of weighted lunges

Workout Mistakes That Can Worsen Knee Pain (and How to Avoid Them)

Most workouts show some level of efficiency for many different people. 

However, it is important to listen to your body, as even the most well-intentioned exercise can go wrong. 

It would be misleading to label any exercise as the best workout for people with bad knees, but you can do a few things to protect your knees efficiently.

1. Training through sharp or increasing joint pain.

There’s a big difference between the burn of muscle fatigue and the stab of joint pain. 

One builds strength. The other signals danger. 

Sharp, shooting, or worsening pain is a red flag, and not something to "tough out." 

If you feel it, stop immediately. Modify the movement or swap it out for a more joint-friendly option like a glute bridge or wall sit.

Use pain as feedback. Try reducing the range of motion, slowing tempo, or switching to resistance bands.

2. Skipping warm-ups.

Cold muscles and joints are more prone to injury. A proper warm-up before lifting boosts circulation, activates key stabilizers (like the glutes and core), and prepares your knees for dynamic movement.

Start with 5–10 minutes of light cardio (e.g., cycling or walking), followed by hip and ankle mobility drills and bodyweight movements like step-ups or gentle squats.

3. Rushing into high-intensity movements.

Plyometrics, sprints, and rapid direction changes can overload your knees if you’re not properly conditioned. 

These movements generate high joint forces, especially if your muscles aren't strong or coordinated enough to stabilize under pressure.

Build a foundation with low-impact strength training and controlled tempo work before adding intensity. Think: bodyweight squats, split squats, or resistance band exercises.

4. Ignoring form and alignment.

Even simple exercises become risky with poor mechanics. 

Knees collapsing inward (valgus), heels lifting during squats, or improper joint angles can all add stress to the wrong places.

Focus on proper alignment, including knees tracking over toes, spine neutral, and weight evenly distributed. 

Use mirrors or record yourself to self-correct, or work with a coach or physical therapist for feedback.

5. Using inappropriate surfaces.

The surface you train on can amplify impact forces. 

Hard or uneven floors increase joint stress, especially during jumping or standing exercises. 

Worn-out or unsupportive shoes can also compromise your alignment and shock absorption.

Opt for shock-absorbing surfaces like gym mats, padded floors, or quality footwear with proper arch support. Avoid training barefoot unless advised by a professional.

6. Doing too much, too soon.

Progress takes time. It’s easy to overdo it, especially after a period of inactivity or when motivation spikes. 

But pushing your volume or intensity too quickly can overload your knees before they’re ready.

Follow the 10% rule. Increase your workout load by no more than 10% per week. Give your joints time to adapt. Consistency beats intensity when it comes to long-term knee health.

Stronger Knees Start with Smarter Moves

Dealing with knee pain doesn't mean stepping away from your fitness goals: it just means stepping forward more thoughtfully. 

The solution isn’t to stop moving, but to move smarter and progress only when your knees are ready.

By focusing on strengthening the muscles that support and stabilize your knees, you're building a stronger foundation that reduces joint stress over time. 

Choosing low-impact, high-reward workouts like swimming, cycling, or certain alternatives to burpees helps you stay active without risking further injury. 

With simple modifications and smart exercise swaps to worst knee exercises, even previously painful movements can become part of your routine again in a way that works for your body.

FAQs: Avoiding Knee Pain During Exercise

Still have questions about how to train safely with knee pain? 

Here are some of the most common concerns people have, along with clear, practical answers to help you stay active without putting your joints at risk.

1. Can I still build muscle if I avoid exercises that stress my knees?

Yes, you can absolutely build muscle while avoiding high-strain movements. The key lies in targeting major muscle groups with safe modifications using: 

• partial ranges of motion

• resistance bands

• machines

• seated variations 

Over time, consistent strength work can even reduce knee pain and improve function.

2. What types of cardio are best for people with knee pain?

Low-impact cardio for bad knees is your best bet. 

Swimming, cycling (especially on a stationary bike), and elliptical machines offer great cardiovascular benefits without harsh impact on the joints. 

Water-based workouts, in particular, significantly reduce joint load. 

These activities help maintain fitness, aid weight management, and support circulation without aggravating knee issues.

3. How can I tell the difference between muscle soreness and joint pain?

Muscle soreness tends to feel dull, widespread, and improves with gentle movement, often peaking 24 to 48 hours after exercise. 

Joint pain, by contrast, is sharper, more localized, and may worsen during or after specific motions. 

If the discomfort lingers, intensifies, or affects stability, it's likely joint-related and worth evaluating carefully with your doctor.