Recovery from surgeries, general joint inflammation, or runner’s knee, naturally ‘bad knees’ — there are many reasons you could experience knee pain. However, that doesn’t mean you have to skip leg day. Here we’re going to go over the best workouts for weak knees so you can strengthen your legs without putting stress and uneasiness on your knees.
Most knee discomfort stems from a lack of stamina in your legs. You can use all kinds of methods to take the weight off your knees while exercising, including customizing standard leg movements and picking alternative movements that are just as effective as others but are milder on your knees.
Here are the best leg exercises for poor knees listed below so you can exercise safely without risking injury to your joints.
1. Stability Ball Wall Squats
The father of all leg exercises, squats, are a must for nearly all exercise routines. If you have knee discomfort, you may have to cut squats out of your exercise routine and do something slightly different.
To do this exercise, you need to have a stability ball. (If you don’t have one, you can get a stability ball from Amazon)
Place the stability ball between your mid-back and the wall.
Lean gently back against the stability ball with your feet shoulder-width apart in front of you and start your squat.
This exercise will pressure your knees and allow you to adjust your position on the ball to refocus which muscles are doing the work.
Get a feel for this and once you are comfortable doing the movement without issue, add some light-weight dumbbells in each hand to make it harder.
TIP: Choose your sequence of movement — go lower if you can. However, remain higher up if your knee pain begins. The secret is to relax as you squat and maintain all your weight in your heels!
2. Reverse Lunges
Although a simple and effective full-body move, the lunge is often difficult to perfect—especially if your knees are sensitive or recovering from injury. As the lunge that hits your knees hardest is the forward lunge, going backward instead of forward allows you to focus on your body’s movement and understand where you’re applying the most pressure.
Keep all your weight on your front leg.
Now, instead of stepping forward, gently reach your opposite foot back behind you.
Rest the back foot lightly for support while squatting on your front leg.
Deadlifts could be your brand-new best friend if you want to give your legs a great workout without causing undue stress on your knees
Deadlifts are among the most powerful strength-building exercises one can carry out. Not just are you going to target your glutes and also hamstrings, but also your low back, center back, traps, calves, forearms, and also core.
Whew! That’s an exercise packing’ a whole lot of punch.
Use heavy weights — either dumbbells or barbells — because you have lots of muscular tissues being recruited to do this lift. Keep your knees a little bent, but focus all the work on your glutes and abdominals.
4. Hip Bridges
If your knees keep you from being able to do squats or lunges, or you simply need some additional variety in your lower body routine, the glute bridge is an awesome addition.
The glute bridge exercise targets and strengthens the glutes, hamstrings, core, lower back, and hip muscle mass and uses your stabilizers to keep your body strong and balanced.
Doing a body-weight glute bridge will provide you outstanding benefits without putting any extreme pressure on your joints.
Try a single leg glute bridge too.
When you’ve mastered the standard body-weight glute bridge, switching to single-leg glute-bridges, it will target the hamstrings and give you an additional challenge.
5. Stability Ball Hamstring Roll-Ins
Hamstrings are infamously weak. They are a tricky muscle mass to target and frequently overpowered by the quads, meaning that with most exercises that use your hamstrings, your quads take over, and the hamstrings just sit there doing nothing.
But with stability ball hamstrings, you’ll be able to force those hamstrings to do some work. When you have stronger hamstrings, quads, and glutes, those muscles all collaborate to secure your knee joint. One of the most reliable and intense ways to target those hamstrings and build strength is The Stability Ball Hamstring Roll-In.
Yes, it requires a stability ball.
Start by raising and lowering your hips with your feet on the ball. Once you have the stamina to do that, you can advance to the roll-in.
Expect stability issues the first few days you do this and try to keep yourself balanced as possible. It occurs throughout this action, primarily because of the hamstring muscle’s weak point, but don’t worry, keep it up, and you will get stronger, making the exercise easier.
A Low-Impact Workout For Bad Knees
Workouts can become your bane if you have bad knees. Usually, cardio workouts involve jumping, lunging, or jumping can activate knee pain or more severe injury. The good news is that there are many exercises for poor knees that can help you shed fat, get solid, and remain fit without triggering your discomfort or pain.
To show you that it can be done, we’ve thought of a complete workout plan just for you that will target both cardio and strength in one session! The best part? You can do this workout right in the privacy of your own home!
There’s no heavy gym equipment needed for the cardio section of the workout, and for the strength-training section, a standard resistance band is all you’ll need.
The workout below shows cardio initially, which will get you warmed up and ready for the strength training session that comes next.
Reduced Impact Cardio
Do each of the following movements for 45 seconds; after that, rest 15 seconds while you change to the following set. Go back and do the entire sequence one even more time when you get through the checklist.
- Upper Cuts.
- Front Kicks.
- Hill Climbers.
- Push-Up Jack.
- Foot Fire.
- Plank to Chair Squat
TIP: if you aren’t able to kick back right into a squat, just skip this action! Tip: don’t leap forward and also backward from this; step one foot each time back to plank and also onward to chair. Sit back on your heels to avoid putting pressure on your knees!