9 Leg Exercises for Bad Knees: Work Out Pain-Free
Aug 21, 2025 • 10 min read
Published on August 21, 2025 | Updated on August 27, 2025
August 21, 2025
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
Are you regularly skipping your leg exercises because of bad knees?
While avoiding leg-focused exercises might sound like the safe choice, too little movement can actually make knee issues worse over time.
Almost 25% of adults experience knee pain stemming either from aging, previous injuries, or conditions like osteoarthritis.
And it doesn’t look like the numbers of those affected are coming down any time soon since they have been rising steadily over the past few decades.
The truth is that knee discomfort and knee pain doesn’t have to keep you from enjoying lower-body workouts.
With the proper exercises and careful planning, you can ease your knee pain while building strong, functional legs.
If you struggle with knee pain, it’s natural to shy away from leg workouts. But evidence shows that targeted lower-body exercises can actually reduce discomfort, improve mobility, and strengthen the muscles that protect your joints.
Knee pain can have many causes, including injury, overuse, arthritis, or muscle imbalances.
Regardless of the source, one thing remains true if you want to stop knee pain and strengthen the muscles surrounding your knees: you need to choose the right lower-body exercises.
The key is to focus on movements that are gentle on the joints and match your current abilities.
Instead of pushing through pain, work with your body, building strength, improving stability, and restoring confidence with every rep.
These modifications aren’t even guesswork, but backed by research.
Some studies show that many people with conditions such as knee osteoarthritis report reduced pain after consistent strength training focused on the lower body.
Also, keep your supporting muscle groups in mind, as strengthening your hip and thigh muscles can help strengthen your knees too.
As such, it’s a smart move to combine knee stability exercises and functional strength training throughout muscle groups, thus protecting your joints in the long run.
So, what does that look like in practice?
Not all movement is created equal when you’re dealing with knee pain.
If an exercise causes sharp, stabbing, or lingering pain in or around your knees, that’s your cue to stop or modify it.
Stick to a range of motion that feels comfortable and controlled.
For example, if full-depth squats cause discomfort, try a half or quarter squat instead. Progress can still happen within a limited range.
Fast, explosive reps might look impressive, but when it comes to joint health, slow and steady wins.
Focus on performing each rep with control, using a smooth tempo and proper form.
This not only reduces stress on your knees but helps engage stabilizing muscles more effectively.
Controlled movements also give you time to feel for any discomfort and adjust as needed.
Your knees don’t work alone.
Building strength in the surrounding muscles, especially the glutes, hamstrings, and calves, can significantly reduce strain on the joint itself.
Strong glutes help with hip alignment, hamstrings support the back of the knee, and calves help absorb impact and stabilize movement.
Targeting these muscles regularly creates a more resilient foundation for knee-friendly movement.
When your knees are inflamed or irritated, deep bending movements like full squats or walking lunges can make things worse.
That doesn’t mean you’ll never do them again, but during painful phases, it’s best to limit or avoid them.
Opt for shallower ranges of motion, isometric holds, or alternative exercises that keep tension on the muscles without stressing the joint.
Modifications aren’t a step backward. They’re a smart way to stay active without aggravating pain.
Use tools like chairs, walls, resistance bands, or partial ranges of motion to scale exercises to your current ability.
Seated leg extensions, supported step-ups, or mini-squats can help you stay consistent and safe while still working toward strength and stability.
There’s a big difference between muscle fatigue and joint pain.
One is a natural result of effort. The other is a warning sign. Learn to tune in to your body’s signals.
Discomfort during the workout that goes away afterward is usually okay.
But sharp, persistent, or swelling-related pain means it’s time to stop, reassess, and possibly rest or modify further.
Progress doesn't come from pushing through pain. It comes from respecting your limits and working with your body, not against it.
You don’t need heavy weights or complicated equipment to strengthen your legs.
The key is choosing exercises that build muscle and stability without placing unnecessary stress on your joints.
Below are three effective bodyweight moves that are gentle on the knees but still pack a serious strength-building punch.
Target Muscles: Glutes (especially gluteus medius), obliques, and core.
Instructions:
Begin on your elbow or hand in a side plank position, your legs stacked.
Lift your top leg straight up with control, then lower it back down.
Engage your core throughout the exercise and make sure your hips remain lifted.
Reps: 8–12 per side, 2–3 sets
Modifications:
Keep your bottom knee on the floor for support.
Add a resistance band around your thighs for extra challenge.
Target Muscles: Glutes, hamstrings, and lower back.
Instructions:
Lie on your back, knees bent, feet flat and hip-width apart.
Press through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Tighten your glutes when you reach the top, then slowly lower your back.
Reps: 10–15 repetitions, 2–3 sets
Modifications:
To reduce lower back strain, don’t overextend at the top.
Add a resistance band above your knees or hold a light weight at your hips for more challenge.
Target Muscles: Hamstrings, glutes, and lower back.
Instructions:
Stand tall with feet hip-width apart, hands behind your head or crossed over your chest.
With a flat back, hinge at the hips and lower your torso until it’s roughly parallel to the ground.
Engage your glutes and hamstrings to return to standing.
Reps: 10–15 repetitions, 2–3 sets
Modifications:
Avoid strain by slightly bending in your knees.
Beginners can perform this against a wall to learn the hip hinge pattern.
Resistance bands are a great way to add challenge without adding joint strain.
These three lower-body exercises help strengthen key muscle groups that support the knees while keeping your movements smooth, controlled, and pain-free.
Target Muscles: Gluteus medius, hip abductors, and quads.
Instructions:
Place a resistance band around your thighs or just above your knees.
Bend your knees slightly and sit your hips back into a partial squat.
Take small, controlled steps to one side, keeping constant tension on the band.
Step back in the opposite direction to return.
Reps: 8–10 steps per side, 2–3 sets
Modifications:
Keep the band higher on the legs (closer to the hips) for less resistance.
Use a stronger band or lower your squat slightly to increase difficulty.
Target Muscles: Gluteus medius, outer thighs, and hip stabilizers.
Instructions:
Lie on your side with a resistance band around your ankles or lower legs.
Keep both legs extended and stacked, then lift the top leg a few inches up.
Pulse it up and down in a small, controlled motion, keeping tension in the band.
Switch sides after completing all reps.
Reps: 12–15 pulses per side, 2–3 sets
Modifications:
If balance is tricky, rest your head on your arm and keep your core lightly engaged.
To reduce intensity, use a lighter band or no band at first.
Target Muscles: Gluteus medius, core, and deep hip rotators.
Instructions:
Start in a bent-knee side plank with a resistance band above your knees.
Lift your hips off the floor while keeping feet together.
Open your top knee upward against the band, then lower it back down slowly.
Repeat all reps on one side before switching.
Reps: 8–12 per side, 2–3 sets
Modifications:
Keep hips lower or rest between reps if endurance is an issue.
Use a lighter band for easier movement, or no band when starting out.
Dumbbells can add just the right amount of resistance to build strength without overloading your knees.
These three exercises are designed to target your lower body safely, helping you gain muscle, improve stability, and protect your joints all without triggering knee pain.
Target Muscles: Glutes, inner thighs, and quads.
Instructions:
Stand upright holding a dumbbell in one hand.
Do one side-step with one leg, while keeping the other leg straight.
Lower your hips toward the bent leg, while keeping your chest tall and the dumbbell close to the lunging leg.
Push off your bent leg to return to standing.
Reps: 8–10 reps per side, 2–3 sets
Modifications:
Shorten the lunge step or use bodyweight only to begin.
Perform the movement next to a wall for balance if needed.
Target Muscles: Hamstrings, glutes, and lower back.
Instructions:
Stand upright while holding a dumbbell close to your chest.
Keeping a straight back, bend forwards, hinging at the hips and push your glutes back.
Lower your stretch until you feel it in your hamstrings, then move into an upright position again, slowly.
Reps: 10–12 repetitions, 2–3 sets
Modifications:
Start with a light dumbbell to master form.
Use a wall behind you as a guide to encourage proper hip movement—not knee bend.
Target Muscles: Hamstrings, glutes, lower back, and core.
Instructions:
Stand upright and keep your feet hip-width apart, holding a dumbbell in each hand in front of your thighs.
Hinge at the hips and lower the dumbbells down your legs, keeping your back straight and knees slightly bent.
Once you feel a stretch in your hamstrings, squeeze your glutes to return to standing.
Reps: 10–12 repetitions, 2–3 sets
Modifications:
Use lighter dumbbells if new to the movement.
Place the weights on blocks or yoga bricks to reduce range of motion if needed.
Once you’ve found the right exercises to strengthen your legs, the next step is learning how to progress safely.
Two of the most crucial aspects of this part of your journey are consistency and patience.
Strength isn’t built overnight, and rushing the process can lead to setbacks.
The goal of a knee friendly (and effective) lower body workout is to train smart and steadily, not to “power through” pain.
That means giving your joints time to adapt while challenging your muscles in a controlled way.
Here are the best guidelines to ensure you are using the right exercise, intensity, etc. for your workouts:
Never skip your warm-up, especially when your knees are involved.
Spend 5 to 10 minutes on gentle, full-body movements to boost blood flow and get your joints moving.
Simple exercises like marching in place, shoulder rolls, leg swings, and dynamic stretches can help activate your muscles and improve mobility.
Warming up prepares your body for more intense movements and reduces your risk of injury or aggravating existing pain.
Before adding any weights, focus on mastering your bodyweight.
Exercises like wall sits, glute bridges, and supported squats help you develop proper form and joint control.
This foundation is key because no amount of resistance will help if your alignment is off.
Good technique protects your knees by ensuring you're using the right muscles at the right time.
When you're ready to progress, take it slow.
Whether you're increasing your reps, resistance, or range of motion, aim for no more than a 10% increase per week.
This gradual approach gives your muscles and joints time to adapt and prevents flare-ups.
Remember: more isn’t always better. Better is better.
Quality movement done consistently will take you much further than rushing toward big jumps in intensity.
If you’re using dumbbells, resistance bands, or any form of load, don’t go straight into your working sets.
Perform one or two lighter sets first.
These warm-up sets activate your muscles, reinforce your form, and give you real-time feedback on how your knees are feeling that day.
If something feels off, this is your opportunity to pivot before discomfort turns into injury.
Soreness and fatigue in the muscles are normal, especially after a good workout.
But pain in the joints such as sharp, stabbing, or lingering pain is a warning sign. Don’t try to push through it.
Instead, stop, modify the movement, or take a rest day if needed.
Pain is information. Listening to it helps you train smarter and stay consistent in the long run.
Speed and weight mean nothing if your form is sloppy.
When it comes to knee health, controlled movement with proper alignment is non-negotiable.
Focus on slow, deliberate reps, making sure your knees track properly over your toes and your posture stays strong.
If you're just starting out or coming back from an injury, consider beginning with low-impact cardio exercises for bad knees like cycling, swimming, or walking on an incline to build strength and endurance without excessive joint stress.
Designing a knee friendly leg workout when you’re dealing with pain can feel overwhelming, but it doesn’t have to be.
With the right mix of joint-friendly movements, proper technique, and a patient mindset, you can build real, functional strength and keep your knees healthy.
Whether you're starting with bodyweight glute bridges or experimenting with resistance bands and dumbbells, the most important part is getting started and staying consistent.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
