Can t Squat or Lunge Because of Bad Knees This Workouts Are for you personally


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Many of us experience knee pain as some point, either because of injury, disease (arthritis) or age (any of us over 40 has felt a twinge or two!). And many of you share that you cannot do a squat or lunge without pain. No worries; there are a ton of exercises you can to do strengthen your glutes (bum) without performing one squat or one lunge. Sometimes the toll lunges take on your knees may simply be due to putting all that extra pressure on already bad knees.

Or that knee pain may be due to incorrect form or more commonly, muscle. If you have osteoarthritis of the knees, exercise should and can still be a part of your lifestyle. The key is to know the right exercises and the right way to do them.

Generally, long-term. Bigger Glutes Workout For Bad Knees 2019 (NO SQUATS/LUNGES) NO Squat Booty Work [for people with knee pain] | LiveLeanTV; Exercises to Strengthen Glutes & Protect Knees: Must Know This! Related Articles: Weak Glutes=Back Pain! (AND How To Fix It) Show Description. Squats and lunges are functional movements that show up in our daily lives, and can be painful if you have sustained injuries, trauma or overuse issues in your knees. The good news: With some practice, you can decrease pain and gain strength by executing proper technique while decreasing your range of motion when you squat and lunge.

As you get stronger and become more. The ideal exercise for the lower body balances the front and back forces that affect the knees, hips, and their muscles. If you fail to step far enough, you place shearing forces on the knee.

If you lunge too far, the hip bares too much of the load. Striking a balance seems tough due to the lack of exactness in how far you lunge plus the. You just have to look at a health magazine to see that about every 10 pages has an ad or a column or a device incorporating the use of some variety of squat. My physician assistant and I keep a running tally on the number of patients I see every day in my clinic who have knee disease related to the performance of squats.

If lunges aggravate your knees, chances are that squats will too, says Dene. “However, doing squats from a supported position, like in this modification. In this scenario, your outer thighs (abductors) are likely weaker than your inner thighs (adductors), which pull the knees inward when you squat. This creates bad squat form, places stress on the knees and can lead to pain and discomfort in the area.

So focus on strengthening your glutes and outer thighs, says McLaughlin. Form is key with any lower body exercise, so if you’re not doing it properly, it’s likely that you’re going to have pain.” Good Pain vs. Bad Pain: What’s the Difference?

The type of pain you’re experiencing while or after doing squats and lunges makes all the difference here. If you’re feeling muscular pain, a.k.a. soreness, that.

List of related literature:

A common complaint of the squat exercise is that it can cause knee discomfort, which can occur if the knees move forward before the hips move backward during the lowering phase of the exercise.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Not only is the squat not detrimental to the knees […] it is remarkably rehabilitative of cranky, damaged, or delicate knees.

“Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body” by T. J. Murphy
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body
by T. J. Murphy
VeloPress, 2012

When performing a low bar (glute and hamstring dominant), powerlifting hip break squat, because the knee does not travel forward in the same way as the high bar squat then the need for mobility at the talocrural joint is much less.

“Strength and Conditioning for Combat Sports” by Darren Yas Parr
from Strength and Conditioning for Combat Sports
by Darren Yas Parr
Crowood, 2018

However, while performing squats or sit-to-stand exercises, this muscle is usually not used, therefore to strengthen VMO an exercise such as straight leg raise with no quadriceps lag is a very effective Fig. 11.2 Straight leg raise performed in supine lying with no quadriceps lag.

“Hypermobility, Fibromyalgia and Chronic Pain E-Book” by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
from Hypermobility, Fibromyalgia and Chronic Pain E-Book
by Alan J Hakim, Rosemary J. Keer, Rodney Grahame
Elsevier Health Sciences, 2010

It may also cause lateral knee instability when the knee is loaded during squats or dead lifts.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Because the glutes contract during hip movement to prevent the knees from caving in (valgus collapse), weak glutes can lead to knee pain caused by excessive stress in the patellofemoral region if this repetitive dysfunctional pattern occurs.

“Bodyweight Strength Training Anatomy” by Bret Contreras
from Bodyweight Strength Training Anatomy
by Bret Contreras
Human Kinetics, 2013

Sitting and squatting: Although navigating stairs can be difficult for people using prosthetic knees, any knee bending and straightening activities like rising from a chair or squatting demands compensatory movements, which imposes added stress to the sound limb.

“Orthotics and Prosthetics in Rehabilitation E-Book” by Kevin C Chui, Milagros Jorge, Sheng-Che Yen, Michelle M. Lusardi
from Orthotics and Prosthetics in Rehabilitation E-Book
by Kevin C Chui, Milagros Jorge, et. al.
Elsevier Health Sciences, 2019

Concentric contraction of the quadriceps to extend the knee against gravity is important during rising from sitting or squatting, during climbing and walking up stairs, and for acceleration and projection (running and jumping) when it is lifting or moving the body’s weight.

“Clinically Oriented Anatomy” by Keith L. Moore, Arthur F. Dalley, II, Anne M. R. Agur
from Clinically Oriented Anatomy
by Keith L. Moore, Arthur F. Dalley, II, Anne M. R. Agur
Wolters Kluwer Health, 2017

Whether you’re thrusting, squatting, lunging, or deadlifting, you usually want your knees to track over your middle toes.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

However, these muscles actually control movement during the eccentric, or “down,” phase of the squat—even though the knee is flexing.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thanq for doing this video.
    I hurt my both knees after doing low impact hiit.
    It involves more squat and lunges
    I will replace them with partial squat and bridges.��

  • Lol I just finished the 30 day shred by Jillian Michaels, and It was great, I lost 20 pounds, but it destroyed my knees. I have bad/cracking knees since forever and now they hurt.
    🙁 I’m switching to these type of workouts…

  • Thank you!! I have had bad knees since i was a teenager. If i move them the wrong way, the kneecap will literally move to the side and back again (yes it is as painful as it sounds…) so i never really thought about working out because i was too scared to move my knee the wrong way. For the first time in my life i am actually thinking about starting working out because of this video! Now i know what i should an should not do! THANK YOOOOU!!! <3333

  • Thank you so very much for this!!! I have bad knees because of bring overweight and arthritis. This is surely going to help my workouts (I do your one’s of course:D).

  • What do you suggest for someone recovering from ACL surgery. I do have pain in my knee and my left quad has very little strength. I love squats but I’m struggling with my form and used too much back because of it. Thank you

  • Thanks for this video. I’m getting over a knee strain, which still isn’t 100% yet, but need to do some exercise again having worked out for months doing high impact it’s frustrating to take things down a few paces �� Can you recommend a low impact workout that doesn’t include squats or lunges please? ��

  • This was really helpful I just hurt my left knee because of tripping over my cat and I think it’s strained and now it’s soar to walk �� thanks!

  • Good moves I notice in third world countries locals squat all the time. Eating cooking cleaning. Chairs & couches biggest health killers..!

  • My knees dont hurt, but I do hear a “pop” when performing certain exercises fr instance like squats.. are there any workouts I can do to strenghten those?

  • I need this today because I did your HIIT and my knees soar. ������ I can’t go up and down the stair yesterday… Need to recover. But today I want to workout. ❤❤❤

  • This just popped up in such a good time.
    I do overweight cardio from one of her videos for a while now, but lately my knees have been really bothering me, I have artrose and the weather has been cold, so I think it is making it worse. I am gonna change some of the movements.
    Thank you, Joanna!

  • Kudos for the Video! Apologies for chiming in, I would love your opinion. Have you heard about Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is an awesome exclusive guide for learning how to fix chronic knee pain without the hard work. Ive heard some unbelievable things about it and my buddy at last got excellent success with it.

  • well, i have a ques..there some exercises you termed as don’ts but you have done them on your own workout…then which one will i follow?


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  • Awesome video! I could feel the pain in my knees just watching! You gave an alternative for every exercise that i do every week! Thank you!!!! Can’t wait to feel a difference! Lots of ♥️

  • I have sound coming out from my right knee, sounds like cracking sound, whenever I did some of these exercises. I know I may have putting stress on my knees. I can’t do lunges as knee has weakened. Any advice or what is the cause of my knee cracking sound? How do get recover? Thanks

  • Thank you for making this video! I have been trying to get myself back into a fitness routine following an injury, but I feel much more delicate. I have issues with knee pain, back pain, etc. The exercises I used to do now hurt. Thank you again for showing some practical alternatives.

  • Joanna I can’t tell you how much I adore you….. You are my workout guru. Love and follow all your videos. Wish I could met u in person.

  • You make it sound if one trains enough the bad knees are just going to vanish. However exercise does not always help. I hoped to find advice on how to substitute certain exercises because I have bad knees (29 and scheduled for an artificial knee because of genes). Instead I left feeling guilty that I don’t try hard enough.

  • Really v usefull tips….my knees are also weak n used to face problems but now these tips LL help me in doing the workouts without any guilt��

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  • How low should the a$$ go?
    For me I can almost stick my hand and lift my thumb between the floor and cheeks, maybe the first part of the thumb up to the first joint doesn’t see the sunlight, but is it too high from the floor?
    Should I go even lower?

  • I am in the middle of Chloe Ting’s summer shred workout and these are some of the exercises that i’ve done because of that my knees are in pain. Idk what to do. Should i stop the challenge? How will i exercise now? ��

  • Super video!! Thanks for this valuable info!! Very heartening to know these important tips,for a chronic knee pain sufferer like me

  • Foam rolling helps a lot. A lot of exercises to promote strengthening around the knee to support it. I wouldn’t just give up all of these things mentioned…. everyone is different though.

  • thanks for offering help. i will definitely try what your suggest. i hope i can benefit from your ideas. but if you had my knee issues with no cartilage, you might not be so arrogant to state all knees are the same. on the other hand, your video title is inflammatory & controversial enough to get many people watching it.

  • Please, change the video, even though you give away your tone by using quotation marks you still should have addressed the people who have serious knee problems. This can harm the ones who are trusting your advice and do this regardless of pain or such.

  • Please View, he knows how to squat! you don’t seem to know anything about bad / damaged knees, no technique can repair damaged knees. Only Operating can.

  • Mam I am overweight and I have just started your exercises for overweight beginners. Mam I have a problem of knock knees. Can u please make a video on how to fix that?

  • Thanks Joanna for the recommendations! Ive always avoided squats, lunges n any form of jumping exercises because my knees are in so much pain n weak since im a diabetic n hv neuropathy.

  • Kudos for the Video! Apologies for chiming in, I would love your opinion. Have you heard about Dinanlinson Rocky Position Approach (Have a quick look on google cant remember the place now)? It is an awesome exclusive guide for learning how to fix chronic knee pain without the hard work. Ive heard some unbelievable things about it and my buddy at last got excellent success with it.

  • Yesterday I did some squats and lunges. I don’t know why but I feel pain thigh so much. Please help me how I can cure the pain in thigh
    Basically I my aim is for running 1600 meters in 7 minutes I just tried to work on my core and I did some squats and lunges plank and push ups. I badly feel pain in thigh while I walk on flat surface or on stairs please help me…..

  • Thank you Soo much for this video, have started following your low impact videos as I have chondro malacia patella, joanna due to bad knees, do you recommend battle rope to build upper body strengthplz do a video with tips on battle rope for home use (outdoor) plz thank you

  • Appreciate Video clip! Apologies for butting in, I am interested in your initial thoughts. Have you researched Dinanlinson Rocky Position Approach (erm, check it on google should be there)? It is a smashing one off guide for learning how to fix chronic knee pain minus the normal expense. Ive heard some interesting things about it and my best friend Jordan got amazing results with it.

  • Opening the feet further helps with squats. Even for lunges, space out the front and back feet. Otherwise the front knee will be more bend n go above the front feet, which can cause jnjury

  • Thank you so much for this video! I can now do squats without hurting my knees! Let me tell you in the past I have hurt my knees twice! They hurt so bad I dreaded sitting down every single time. It took a week for them to stop hurting. I followed your tips from this videos while doing Jillian Micheals 30 Day shred and bam! I was sore like I worked out but nothing like that horrible pain I felt before! So again thank you!

  • This is just superb, been searching for “pain below knee cap” for a while now, and I think this has helped. Have you heard people talk about Jeneah Lansaiah Framework (do a search on google )? Ive heard some extraordinary things about it and my cousin got excellent results with it.

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  • Thank you! My knees are fine but I have a bad foot and it hurts so much to do lunges. My foots been better so I attempted lunges today and my foots screaming!