7 KNEE SAFE Exercises with Demo Videos Showing you HOW
I read an article recently from a popular wellness company about knee safe exercises and it was a list of movements I would never EVER give to someone with knee pain🫠
I reached out to the company, telling them I’m a certified personal trainer and orthopedic exercise specialist and that the guy who wrote the article was misleading and potentially setting people up for further injury. They were polite enough to get back to me, but didn’t care enough for follow up or correction on the article.
They have a HUGE BASE — many people have read and will continue reading that article. Their SEO is likely dialed and I’ll bet it pops up when people are searching for knee-friendly workouts.
While my readers are on a much, much smaller scale, I want you all to know I will not lead you in a dangerous direction for the sake of having content or looking professional with more to write, produce, say.
In an honest effort to “combat” the overwhelming misinformation out there, here’s a list of 7 exercises you can do if you struggle with low body workouts due to knee pain.
DISCLAIMER: this is not a rehabilitation program and it would be worthwhile to ask your physical therapist (not your doctor because they literally have no clue) if these movements are right for YOU. If you don’t have a true injury and your knee pain/ache is more mechanical, this will help immensely. If you’re not sure how to execute these exercises correctly please, for the love of health, hire a trainer (like me) for just a few weeks to get eyes on your form. BLESS.
1. GLUTE BRIDGES:
You can do these with a band around knees (outer thighs/hips tension), a yoga block between knees (inner thighs tension), feet elevated on something (more range of motion), single leg, or with a weight over hips. All are great!
2. HIP THRUSTS:
Similar to the glute bridges but you get more range of motion here. Same options exist with banded, squeezing something between knees, weight across hips, elevating feet on plates or something small, and trying single leg. If you still struggle to fire on glutes, try an isolated hold.
3. DEADLIFTS
Deadlifts are versatile, safe, and empowering. Great for knees and low back when done well. HIGHLY recommend working with a trainer to get these dialed so you can live your life knowing how to execute them well. LOTS of variations. I’m showing a generic dumbbell deadlift.
4. VALSLIDE HAMSTRING CURLS:
If deadlifts aren’t an option for you because they hurt or you’ve outgrown the weight options you have, these valslide hamstring curls are SNEAKY hard. Lots of options with this movement but I demo a generic version.
5. STEP UPS:
Step ups can be iffy on knees, especially on the way down. Start on something LOW, make sure your knee is stable, lean forward so all weight is in the front leg, and rise. Think tall. A string pulling you up from the top of your head. Heel and toes flat.
6. BAND WALKS:
I love these for activating the relevant muscle groups, stabilizing the knees more, and feeling productive. If this ever feels easy, you need better cues. No matter how strong you get, these should always burn like a mf when done right!
7. LEG EXTENSION & HAMSTRING CURL MACHINE (prone & seated):
(click the orange words to be linked to external demo videos)
Machines are an excellent way of moving weight with more stability and control when that’s what you’re in need of. Using these machines can be helpful in building up muscle groups that are hard to get to without pain. If you have access to these, I highly recommend!
LEG EXTENSION = FOR QUADS/THIGHS
HAMSTRING CURLS MACHINES = HAMSTRINGS/BACK OF LEGS
MORE TIPS FOR KEEPING YOUR KNEES SAFE:
If you must lunge, avoid stepping FORWARD when your knees are bothersome. Do reverse lunges (stepping back) or even split squats (feet stay planted).
Try foam rolling your quads and adductors. This can help a LOT when knee discomfort is related to tightness. Most people are QUAD DOMINANT because they have a bias for keeping their weight in their toes (due to unawareness or ankle limitations or hip position). Toes connect directly to quads. If you’re quad dominant and you tend to put your weight into your toes when squatting or lunging, you can stretch or roll those muscles to encourage more length & inhibition.
Warming up by activating the muscles that directly support the knees is a game changer. Things like lateral band walks, forward & backward band walks, glute bridges, and deadlifts are great for getting more muscle recruitment. Most people struggle to target their glutes (booty) and hamstrings (back of legs), so try activating those muscle groups before a low body workout.
Knees center between ankles and hips. This means knee pain may be the SITE of discomfort but not the SOURCE. I always check the joints and muscle groups above and below pain points. A good personal trainer or a physical therapist can help assess ankle mobility, hip shifts, and other details to find the source of pain.
While it’s SO nice to be able to work around knee pain, it’s possible to work your way back UP to having strong, capable knees that tolerate more movements. Once you build strength in your glutes, hamstrings, adductors, and abductors, start reintroducing things like squats and step downs and lunges in multiple directions (forward, lateral, reverse).
Here’s an example progression lineage you can use for working back up to SQUATS:
Squat to bench with bodyweight
Squat to bench with weight
Squat to LOWER bench with bodyweight
Squat to LOWER bench with weight
Remove bench or box and squat with or without weight
When bringing a deep squat back into the picture, be sure to properly warm up/activate the supporting muscle groups (glutes, hips, hamstrings).
For re-introducing multi-plane lunges, I recommend using a valslide to reduce impact on joints as well as build up strength, motor mapping, and range of motion. Then remove the slider and try stepping. Same rules apply here too: warm up and activate as well as you can.
MISCONCEPTIONS AROUND PAIN & INJURY:
It’s believed by experienced lifters and many trainers that having pain or getting an injury is a bad sign. It’s not. It’s normal. We move weird in every day life. We sometime misstep. We age. Health fluctuates which means our bodies do too. We use discomfort as a feedback loop to help us make smart choices in our workouts. You may “solve” or alleviate your knee pain but find it comes back after a long hike or a vacation or a particularly intense workout. THAT’S OKAY. You just go through the steps again and do what you know will work. The same is true for “bad” backs, shoulders, necks, elbows, wrists, you name it.
Working out doesn’t mean you never get hurt.
It just means that when you do, you’ve got a stronger body to support you as you heal.
In my opinion, I’d rather deal with a finicky back after a heavy lifting day than a chronically finicky back from sitting down for a living. One of those pains gets worse and doesn’t let you sleep or live well. The other is a temporary by product of being active and strong. You get to choose.
Have questions? Want some eyes on your form?
Reach out! I would LOVE to support you and show you just how flexible and sustainable fitness can be in ALL seasons of life.
XOXOXO
Chelsy
