The Ten Best Lower-Body Moves for Bad Knees


Butt Exercises For Bad Knees Healthy Knee Strength Routine (SO GOOD!)

Video taken from the channel: Caroline Jordan


22 Leg Exercises for Bad Knees

Video taken from the channel: Redefining Strength


Top 6 Lower Body Exercises for BAD Knees

Video taken from the channel: Criticalbench


The Best Thigh Exercises for Bad Knees 10-Minute Home Workout

Video taken from the channel: jessicasmithtv


The Best Lower Body Exercises for Bad Knees | Full 15 Minute Hips, Butt and Thighs Workout

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The Best Exercises For Bad Knees

Video taken from the channel: kristie ennis


10 MIN LEG/BOOTY WORKOUT (No Squats + Knee Friendly)

Video taken from the channel: MadFit

If moves like lunges or box jumps aren’t ideal for your knees*, it can be tough to find suitable alternatives to these traditional moves. The good news is that there are still plenty of ways to sculpt and shape your bottom half—without the possible knee strain. Here are 10 low-impact, knee-friendly exercises to try: Lateral. The 10 Most Effective Lower-Body Moves for Bad Knees If moves like lunges or box jumps aren’t ideal for your knees*, it can be tough to find suitable alternatives to these traditional moves.

The good news is that there are still plenty of ways to sculpt and shape your bottom half—without the possible knee strain. Lower Body Exercises Despite Bad Knees. No matter what shape your knees are in–or what the cause–you can take them out of the equation with the following lower body exercises.

Instead of lunges, squats, and running, try these less painful bad knee options. Leg lifts are a great way to work your lower half with no stress on the knees. These 10 lower-body strengthening exercises are designed to keep your knees healthy.

Do a few or do them all of them, but definitely begin to incorporate most of them into a regular workout routine. The key to knee strength, as you will see in these moves, is to strengthen the muscles that surround and protect the knee joint; namely the quads. 15 Safe And Effective Cardio Exercises To Relieve Knee Pain. Before you start with the exercises, you must warm-up for at least 10 minutes. down with bad. Lift your good leg and place it on the higher platform.

Balance your body on your good leg, walking stick, and baluster, and lift your affected leg. Take a break of 30 seconds (or. The most effective way to alleviate pain in your knee joints is simply to get moving, Woods says. “Walking, water aerobics, cycling, swimming, yoga, and strength training all help improve the symptoms associated with arthritic knee pain and knee pain in general.” Based on the Cause of Your Pain. Most people have poor knee control when they try to lower down into the bottom position of the squat, for example. If you notice your knee bows or dips inward toward your other leg, stop.

Move without pain with this 10-minute, do-anywhere plan 15 Most Effective Ways to Lose Weight After 50. Lower Body Tips: 4 Ways to Beat Knee Pain Workout Vide. Whether you’re setting records in the gym or going for a run, you’ve likely experienced knee pain.In fact, chronic knee pain affects about 25% of adults, according to the journal Annals of Internal Medicine.It’s one of the most common sports– and workout-related injuries there is, and that pesky pain can hinder even the toughest athlete from getting reps in on the squat rack.

This is one for chronic knee pain as it directly works on stretching out the area around the joint and therefore shouldn’t be attempted by those who have inflammation in the area. How To: Another of the most effective yoga exercises for knee pain and joint relief, simply place both knees on the floor and sit on top of your feet.

List of related literature:

The athlete should be told to keep the back straight, the shoulders back, and the head/eyes up, maintain slight bend in both knees at all times, keep the upper body stationary, kick the leg back and forth through full range of motion, keep the hips level at all times, and do not hike the hip with motion.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

To make this exercise more effective, do the movements in a 4-count sequence1) step to side, keeping hips and shoulders square, 2) lower body into a squat, 3) stand, 4) drag non-lead leg in, placing feet together.

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

To prevent you falling forwards you create a counter moment—hip extensor and knee flexor moment—by contracting your hip extensors (gluteus maximus and hamstrings) and knee flexors (hamstrings).

“An Introduction to Human Movement and Biomechanics E-Book” by Andrew Kerr, Philip Rowe
from An Introduction to Human Movement and Biomechanics E-Book
by Andrew Kerr, Philip Rowe
Elsevier Health Sciences, 2019

Other resisted movements which should be included are hip abduction, hip adduction, hip extension, heel raise, leg curl and seated knee extension (avoiding shearing on the tibia).

“Exercise Therapy in the Management of Musculoskeletal Disorders” by Fiona Wilson, John Gormley, Juliette Hussey
from Exercise Therapy in the Management of Musculoskeletal Disorders
by Fiona Wilson, John Gormley, Juliette Hussey
Wiley, 2011

Figure 2.1 Examples of five primary types of movement: (a) flexion of the knee, (b) hyperextension of the hip, (c) abduction of the arms and legs, (d) adduction of the arms and legs, and (e) rotation of the head and upper torso.

“Science of Flexibility” by Michael J. Alter
from Science of Flexibility
by Michael J. Alter
Human Kinetics, 2004

In fact, reclaiming a knees-out position as you rise out of the squat will cause your pelvis to wobble—when your knees come in, your pelvis dumps forward, and when your knees move out, your pelvis rotates backward—creating shear across your lumbar spine.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

The deep knee bend is probably the best known; others include the “duck waddle” and squat thrust.

“Family Medicine: Principles and Practice” by J. L. Buckingham, E. P. Donatelle, W. E. Jacott, M. G. Rosen, Robert B. Taylor
from Family Medicine: Principles and Practice
by J. L. Buckingham, E. P. Donatelle, et. al.
Springer New York, 2013

The body’s more common movements include flexion, extension, abduction, adduction, rotation, supination, pronation, dorsiflexion, and plantar flexion (Table 4.2, Box 4.2, and Fig. 4.3).

“Adult Health Nursing E-Book” by Kim Cooper, Kelly Gosnell
from Adult Health Nursing E-Book
by Kim Cooper, Kelly Gosnell
Elsevier Health Sciences, 2018

Make it a point to incorporate moves in the frontal and horizontal planes, such as grapevines, side-to-side step touches, standing hip abduction, lateral raises, seated spinal twists, diagonal reaches, and more.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

This is accomplished by hip and knee flexion, ankle dorsiflexion, and subtalar pronation accompanied by eccentric contraction of the hip abductors, quadriceps, and gastroc–soleus muscles along with Table 7-7 Common Running Mechanics Faults

“Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult” by S. Brent Brotzman, Robert C. Manske
from Clinical Orthopaedic Rehabilitation E-Book: An Evidence-Based Approach Expert Consult
by S. Brent Brotzman, Robert C. Manske
Elsevier Health Sciences, 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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  • you got an A and I am sharing to Ashford Fitness Society (fb)How you could have gotten even 1 thumbs down is beyond me. I have been in the fitness industry since the mid 80’s. This was an excellent workout from themoves to the instruction & music. Easy to modify by doing the exercises on the floor And gr8 day for your you tubeMy bday:) 11/19:)stay well & ty

  • Love this workout Maddie! Thank you for thinking of those of us with knee problems:) Could you maybe put together some cardio based workouts (full body or targeted) without any jumps, squats, or lunges? I have patellar tendonitis at the moment, and as much as your low impact workouts are great they can be quite squat/lunge heavy. I am trying to avoid overloading my knees while strengthening them back up. All the best <3

  • This workout was amazing I do squats and lunges but really I need a break from them! I love your workouts and I do them for 3 years now I think. I have a huge result in my body ever since I started working out from you. love you girl!

    Love Juliana: )

  • thank you so much for this! it’s hard to find good home workouts suitable for knee injuries. tore my ACL at the start of the year and it’s been a struggle to find exercises that accommodate that. I love your song workouts too! I just substitute some of the knee intensive moves for something more manageable. keep it up!

  • I absolutely love all your knee friendly videos!! Thank you for posting and sharing them, I’m sure their are many ones that as me, can’t squat or lunge. Bless you!!! <3

  • This is a really nice low impact option. I have bad knees, so this routine was awesome! Please share more low impact workouts that are apartment friendly? You rock!

  • I have chondromalacia of knees cannot stress knees.. Most of the exercises here i see standing on one knee will it not hurt knee on which you are standing..want to know this before trying this..

  • really enjoyed this one! my knee started hurting the other day from the squats and lunges i’ve been doing, it was nice to give it a break.

  • I really like this workout. What brand of resistance bands do you use? I have a set but they constantly roll down. Thanks for all of the great videos!!

  • Hi Madfit I’m so glad I just found your channel I will be doing them thank you, but I was wondering if you had any workouts that focuses on the hamstrings only because I was sick a while back and my hamstrings look like popeye legs it’s so discouraging but anything would be appreciated thank you stay safe and well.��

  • Really enjoy your videos. Always posting content I enjoy. I appreciate you share your knowledge. I’m just an average Joe trying learn more about the body and learning more on how to workout better. I’m 40 now but still enjoy running hills, spinning, weights, though my body is not what it used to be. I abused my knees with a lot of up and down hill running but I am very mobile still. Let me tell you I’m feeling the pain occasionally. Thanks again. Appreciate your articles and content. Keep doing what you do.

  • i have episodes of bad knees here and there when i do too much jogging etc, and i do your workout for bad knees and soon enough feel my muscles around are strong and improves knee joint mobility and stiffness!!it really works wonders.

  • Really appreciate your workouts during this stay-at-home period. Quite honestly I’ll probably keep doing some of these even when I get back to my boxing gym, to supplement my workout. They are simple, they are effective, very easy to follow, and offer a no-frill 15-20 minutes of pure sweat. Thank you!

  • I love all of your 10-minute workouts! Love the format of if I just have 10 minutes to spare, I can do at least something! Thanks so much!

  • love it! I would love you to do more( no squats/ knee friendly) videos recently had a knee injury and this has been perfect for me!

  • Lately I have been doing a lot of workouts that involve squats and one of my knees is starting to hurt sometimes. I don´t want it to get worse so I was trying to find knee friendly workouts, to do at home, without equipment. I would really like to see more of this kind of workouts!
    Your channel is great, thanks!:)

  • Wow I have finally found a lower body workout that doesn’t kill my knees! Doctors have yet to figure out my knee issues but think it may be some sort of problem behind the patellas. So any kind of bending past a certain point is very painful and you can hear the cracking and crunching. I’ve had people tell me to stop because they can’t stand the sound. Slight knee bends like this do not bother my knees, thankfully. Thank you so much for sharing this! I’m feeling the burn lie crazy now!

  • It definitely one of my favourites of your workouts! Did three rounds of this and I felt sooo much burn also super happy it was knee friendly, it’s hard to find booty workout without squat etc

  • Thank you so so much for this video. I have joint hypermobility which means my knee joints are incredibly flexible which causes terrible pain and stiffness if overworked. It’s so hard to find bum and leg workouts that are easy on the knees so I’m so so so grateful for this video x

  • Love this! I ruptured my calf muscle and fractured a vertebra 3 months ago and I’m just trying to get back in to exercising. This was perfect thank you:)

  • The last time I used those rubber bands to work out it snapped and left a huge bruise. I’ve heard stroops has a safer band that works really well is that true?

  • Thanks for this finally! I would to see more of this please with resistance bands! Also I have an injury in my rotator cuff shoulder would to see that!

  • I have a foot injury which isn’t resolved yet and my knee was starting to hurt as I was exercising a bit more. Within a couple of times through this it is no longer painful going up stairsthank you! I’m going to keep doing it as you say:)

  • I have runners knee so after 10 squats my knees aren’t having it. It’s so hard to find good workouts so I’m glad you made one without it ��☺️��

  • I don’t know what the problem with my left knee is I’ve sprained my knee like 6 time in the span of 3 years I skate but id always give myself a month

  • Thank you for these. I have 2 bad knees and a bad back. I am able to do a lot on good days, but when my knees or back is hurting more, a lighter or standing workout is what I need. Keep doing what you do. Thanks.

  • Hi…Thank you for posting such a great video of exercises for the knee. Can you mention the names of muscles working in each work out?

  • More knee friendly workouts please!! Since being at home my leg workouts are so limited with my knees! (I’ve had two surgeries on them both within the last 4 years and five total) The ones you have up are great but I’m doing them so often I need something new (:

  • Great workout. I have osteoarthritis in both knees and have some limitations in the exercises that I can do but this did not bother my knees at all.

  • I dislocated my knee this past summer and was in PT for a good 6 months and am just now getting back to intense workouts so hopefully this works

  • I can’t you enough for this video. I’m 24 and sprained my knee five months ago and I’m still struggling in strengthening my lower body after the injury.

  • Thank you, Jessica for this wonderful routine. I have been looking for lower body workout I can do with my bad knee. I’m 51 years young and decided to reinvent myself in every aspect of my life; getting into the best physical shape I have ever been in is at the top of my list.

  • Knee injury is very common. I had my knees injured early, because of too much jogging. I was very good at running, when I was a kid.

  • you got any exercises for targeting Achilles pain ive had trouble of and on for over a year and im sure its what ends up causing me knee and hip problems

  • Thanks for this video. Usually after a workout I have knee pain and have a hard time walking. This workout did not have that effect. I can tell I am using muscles I have ignored with a desk job and not working out. I have been advised by my doctor not to do squats or jumping jacks. I also appreciate that your workouts are split into 15 minute increments. I can choose which two to do in a day or if I’m in a time crunch I can do one. Please keep them coming. Have any for back fat?

  • Loving Jessica’s knee friendly workouts! Been such a lifesaver for me bc I’m about 4 weeks post meniscus tear surgery and needed workouts that strengthened my knee but also still got my heart pumping. Thanks so much, Jessica! You’re a fantastic instructor and I love your energy you bring to the workouts. I’ll definitely be continuing with more as my knee gets stronger.

  • I’m obese and can’t do squats, lunges, etc, bc of the weight on my knees. I’m really glad to find a workout that works your muscles without tearing up joints. Thank you!

  • Jessica!! Jessica!! Thank you for inspiring me with your creative and, oh so good workouts. My love to peanut, and my thanks to YOU!!! May 17, 2017

  • Thank you so much for this! I have terrible knees. I aways do your abs (except the jumping part) and arms workout, but just found this for my legs and booty. Let’s see more!

  • Hi, I have referred your link to a few clients. Thanks for the video. I am wondering what padding you have under the astro turf for the knee?

  • I’ve been looking for lower body exercises that are going to give my knees a little rest since I fell on my knees while trying to walk on frozen floor… those snowy days… that helped, thanks a lot!

  • Being in recovery from being paralyzed my PT makes me do all of these exercises but I was surprised I was able to do the hip thrusts so thank you for that. Great video!

  • highly motivated watching this routine. i’ve been weight training since 3 years which eventually made all my body joints go berserk. 😉 now i’m in a stage where i can’t do weight training anymore cos of elbow pain, knee pain, back pain & neck pain etc.. but still want to cut fat and remain lean. don’t know who to ask or what to do. thats when i found you here. after a 20 days break from gym i’m gonna try this routine on monday. can’t wait.
    do you think i should do these exercises 2-3 sets on my leg days for max. fat burn? and how often can i do this routine in a week?

    thanks in advance!

  • THIS IS JUST WHAT I HAVE BEEN LOOKING FOR!! Thank you so much for providing a workout I can do with my bad knees, and FOR my bad knees. The thigh strengthening exercises make all the difference in my ability to walk without pain.

  • This is great exercise for me. I do it every other day. I love the pace and your way of making it doable. thank you so much Jessica.

  • Is jumping rope good or not for someone has bad knee? Some people say is good and other say is soo bad for the knee.. And I need answer!:/

  • I have depleted cartilage (both knees)… I have been looking for a workout that won’t stress my knee joints and I think this will be great!

  • Thanking you million times,, the first time after leg workout i feel comfortable with no knee pain i have struggled so much with my OA

  • Great workout without squats and lunges. My bad knees and hip send you a BIG thank-you. I will be giving my rheumatologist your name for all patients wanting a good workout without damage to our joints. Please keep these great workouts coming for all of us with physical conditions, yearning to maintain good health and stamina. God bless.

  • Weak glutes =bad knees.Thank you so much for the great exercises.However, the form is off on the bird dog.The leg should be straight out behind and not bent or raised so high above the back.Check out Dr. Stuart McGill’s videos on how to do the bird dog because he invented it.Proper form is everything

  • So…….why so much knee bending if it is for those with bad knees? I dont think any of these people understand what knee trouble is. Geez.

  • Thanks so much for this… I was searching for something like that, it’s been a year I can’t do squats and lunges… My legs feel stronger after just once I tried your workout yesterday…:-)

  • Thank you for putting out a great video for us with bad knee(s). I broke my leg over a year ago and with having multiple surgeries, I finally feel ready to start getting back in shape….but finding a video that doesnt involve being on the knees or squats is difficult. This is a great workout, please put out more like it!!!:)

  • OMG thanks so much for this workout, now I’ve got problem with my knee and I was so disappointed that I can’t do any exercises for my legs but I find this ones! Thanks a lot!:)

  • Cant wait to try this one soon. I had knee surgery recently so I cannot do the normal workouts as they all seem to include hopping, this looks really promising  as a workout that is short, tough and fun, thank you!

  • The doctor checked me up and said that I had worn out the tendons on the knee and I shouldn’t bend them
    at all. I don’t bend them, but still want to strengthen them. I walk and swim a lot, but I want to properly work
    my legs. Are these exercises here friendly as you say? My knees hurt when I bend them.

  • i have bad knees and this work out has been the best to help me. i have been gaining all my hip and thigh fat back since i had to quit running and jogging and was feeling pretty desperate. thnx so much!

  • OMG thank you so much for doing this vid! My knees are horrible and couldn’t find a workout like this…they all included squats and lunges which is counterproductive for healing.

  • Thanks for inspiration! I have genetically bad knees, and it’s chronical, even though I am young. I am afraid to do a lot of exercises, as they are too quick/intense, so those in this video are really good slowly working with my body weight, later I can add some weights. I will definitely try them.

  • Thanks for posting this! Most workouts that claim to be knee friendly are still of lunges! Even without jumping, lunges are just impossible with my degenerative knees. It’s hard enough to be in your early thirties with such bad OA in the knees. Finding things to do is a challenge!

  • Hi,
    Would you mind making a video on knock knee? Why does it happen and what to do for correction, so that we can clear government exams.

  • I did this instead of the #FITIN15 lower body workout. So happy that it doesn’t hurt my knees at all. My glutes are definitely feeling it though!

  • I loved the dead lifts in the split stance!  I felt similar muscles working as when we do the lunges but much easier on the body.  Don’t feel like I’m going to get half way through my day and realize I pulled something like I did with the lunges.

  • Just found these Bad Knees workouts.  I am going to be using until I can work up to going back to the 30 min. Walk On Dvds.  Hopefully will not have to use the next 2 days to recover and lose all my progress. 

  • Thanks for sharing this video!!! I am overweight and have bad knees. This video provide clear guidelines, and only require few equipment. I’ve been doing it for three days in my home. No knee pain at all. I am glad that I finally found it after two years.

  • I love doing this workout. Because it’s easy on my knees I don’t feel so horrible about doing it after standing all day at work. I’m going to start doing the cardio exercise along with this one to lose that christmas/holiday weight! thanks again:D

  • Thank you! I kept looking for knee friendly stuff, and the two videos I’ve watched before from other people still looked painful in that department. Looks like I will be exercising with your video now!

  • Thanks for the amazing workout did not expect it to be this intense…
    I wish there would be a little more stretches but the workout was awesome.

  • A person that do not need stress on the knees and back this will help out. And make my doctor happy to known I find a exercise that might work.

  • Love the dog! Thanks for the workout. I’ve had bad knees for years. I workout the rest of my body with dumbbells and have been looking for something for my upper thighs. This is perfect!

  • Jessica’s routines are so good lots of choices. They are well-cued, and I appreciate her comments on form, not to mention her upbeat, yet not over-the-top, enthusiasm. It’s pretty much the perfect series. So glad I found it!

  • I loved this. I have very bad left knee so many years and now a doctor saying to me maybe I must go surgery next autumn. But first I must trying to thigh muscle workout and this video was great to me! ��

  • Where did you get that mat????? That would work well for me in my basement. The one’s I’ve looked at say they are ‘yoga’ mats and not for aerobics. Always enjoy your workouts.

  • Caroline, I have bad knees but I have just recovered from a badly sprained ankle. Thank you for your videos for injured foot which were so helpful for me. Can I do this at this time or should I wait while continue to strengthen the ankle?

  • Thank-you!! I am sooo out of shape and a bad back also. I sweat a ton with just the first exercise with you and plan on working out 2x a day. Now it’s JUST adjusting my eating habits ugh!!

  • nice workouts excellent for my bad knees. Only can’t do the floor exercise laying on my back and lifting my hips. Have severe damage in my lower back since 15 years. I’ve learned to do pretty much anything without hurting or straining my lower back if I move and lift well, but this exercise hurts my lower back within a couple seconds.

  • Love the dog. Thanks for the video. My knees are a mess after running marathons. I tried to do some lunges, but they hurt. Glad for your suggestions.

  • Thanks for sharing this very useful workout easy on knees..I hv been working out seeing yr videos fr quite smtime nw n I feel great..i hv one question ideally in what sequence i should plan my workout.i m nearly 30 kgs overwt

  • I love this! I had a Patella fracture and tibial fracture last July which required 2 surgeries with screws and wires. I’ve been feeling pretty discouraged up until now and my leg doesn’t feel “normal”, I admit I havent been doing my physio as much as I should be because I work a desk job. My leg isn’t as strong as it should be. I’m going to make it a new years resolution to try some of these exercises in January and see how I get on, they look quite straightforward and can do them without going to a gym. Thanks ��

  • Did this one for the first time as an add-on for #FITIN15. I was amazed at the level of intensity achieved without squats and lunges! I’m able to do those with no trouble and it might be that hitting the muscles with a different strategy was the key. I’ll definitely be doing this one again.

  • thank you so much for the bad knee exercise it is so nice to do a video that i don’t have to make any modifications to and that I can do all the moves on.  

  • Hi Jessica, I’m 51 years old, 60lbs overweight and have not exercised for a long time…do you think it’s wise to do these exercises or should I start with something more geared to a beginner?  Thanks very much for creating these videos!  

  • This video was very helpful! I have a question: What kind of a mat would you recommend for people with bad knees? I need a new mat but have been struggling to choose.

  • I did physical therapy 3 x a week for a YEAR! And foam rolling for 3 months… nothing helps!!!
    I started doing the off bench hip thrusters like you show, but I put a 60 pound bar across my hips. But it still seems to bother my knees.
    Too many years of Cross fit I guess.

  • How do you feel about donkey kicks modified to a chair. Standing, holding the back of chair for support? As opposed to being on the knee, still effective?

  • thank you, thank you, thank you! I was desperate about how to train my legs since I have an inflammation in my knee which takes a lot of time to heal. Now I have lots of exercises I CAN do!! Happy!

  • I have Osgood Schlatters and for the first time in my life it’s really giving me a hard time. I do not want to stop training. But literally just moving it at this point causes me serious pain ��

  • I have knee pain so bad ( from an accident ) i can’t do any of the squats or other exercises that involves putting weight on the kneese. I hope some of these will help ��

  • Some good recent content addressing key issues that are likely to give us all some bother as we get older. I had no intention of getting old but it kinda crept up on me & took a toll for all the years I played sport…ouch!

  • What kind of strength training routine would you recommend for people who have loose joints(i.e. hypermobility)?
    Could you make a video about it?

    What kind of things we should avoid or do?
    Thank you

  • this video is wonderful! i have a discoid meniscus in my right knee, and it has recently prevented me (whenever it feels like it, its a inconstant issue) from doing the squat rack and lunges. this was so helpful to find exercises that wont aggravate my knee! thank you so very much!

  • Just bought ur glute workout so how do I C and D in a one week phase and for how long,how many weeks?, thank you starting this tomorrow,

  • GOOD VIDEO! I did all the exercises in the video and i feel way better.. i don’t have so much pain now �� I am 10 months post op after i broke my knee cap in 2 pieces… still got the metals inside �� very helpfull exercises. Thank you!

  • I my left knee troubles since childhood due to some filament issue (I have never had any accidents ) I think it’s what I’m born with! I do my legs workout but squats and lunges always trouble me so I avoid that instead I do floor glute workout that helps it’s not as fast as squats! But it’s slow and working process

  • Thanks for this video. I will be using these until and if I can run again! Ticks me off so bad that Im not suppose to run anymore cause Ive had a huge bone spur on my knee my whole life, with no pain until I started to run about 4-6 miles… now I can’t walk on it if I do. Im going to have it surgically removed and I am hoping this will help so I can start running again!

  • This is amazing for quarantine! So many home workouts rely on squats and lunges for legs. My knees were ruined from dancing so this is a godsend. Thank you, please make more!

  • I used to love squatting. However, my senior year of high school I tore my meniscus in my left knee during wrestling practice. The doctor said it wasn’t significant enough to require surgery but I haven’t had the same strength in the leg since. And any time I try squatting or anything that requires me bending my knee a lot, I get a sharp pain in my knee.

  • I workout but i have a problem with my knees they locks sometime so I need to stop for weeks and then I go back to doing weights but I cant lift or do most of the workouts that I want too..

  • at first it look too easy to me but i gave it a try. Now, I am sock in wet and my leg just need to rest. Thx a lot, great workout for inside the house

  • Thanks, this video was very helpful. How many sets/reps should I start out with?? The wall sit. how long. I am a 65 year young man with arthritis in both knees. Thanks again.

  • I had surgery last year and again last month. I had a type 5 tibial plateau fracture, I’ve just had the plate removed. It collapsed so my recovery has taken a lot longer than it should. The only thing holding me back how is that I can easily lift 200kg with just my right leg but I struggle to lift 30kg with my injured leg. I can’t support my own weight properly with my left and it’s left with walking with a twisted limp. I’m doing everything that I know of to try and regain my strength, does anyone have any advice?

  • I have arthritis and did some of these exercises for two months and now back to running around 30 miles a week with no pain at all.:) they really help.

  • This is a great workout for me, I am recovering from an ACL Reconstruction and have been struggling to find home workouts without squats or lunges so this is great, thank you so much!

  • I injured my right knee last week working out.. it’s swollen right under the cap.. I’m icing and elevating haven’t worked out lower body since I injured it on Thursday.. went to the doctors she said it’s bursitis.. how long do you think before I can do these exercises for legs?

  • This wonderfully works! Thanks a lot Jessica for taking time and creating workouts for people with bad knees! I was looking for ways to reduce my lower body but since I had a ligament surgery few years ago when I was in high school, I was reluctant to try anything harsh on knees. This works like a miracle without hurting the knees.

  • great video, thank you! have sensitive knees bcs i went from training 1-2 time s a week to training 6 days a week during corona and i didn’t pay enough attention to my knees. after some resting there are more or less fine, but they get sensitive very fast again when i do squats etc. so i don’t train my legs as i want to and these moves are great to build up strength in the legs while being nice to my knees amazing!

  • Mam my left knee back and side injury.I am a football player.all time hard leg workout but full no recovery pls mam help me.I don’t good speaking English

  • I just injured my knees again after hiking. I got out of exercising, and when I do I get more easily injured. Thank you for sharing this video. I’m going to try these moves.

  • Thanks for the video! I was a very active teen and starting my junior year of high school I began having severe knee problems develop that unfortunately can only be managed until I have them replaced later on in life. I plan to do physical therapy again but I already know that the first step is I need to increase my leg strength to take some of the work off my joints. so this is helping me get back to working out my legs.

  • Definitely keep up the knee-friendly workouts! I have a knee injury (probably from overuse in running and jumping exercises). So knee friendly is all I can do now while recovering and to keep strengthening quads, hamstrings and glutes to prevent further injuries! Thank you!!!! Would be great to keep working out with you!! ��

  • Thanks 4 uploading this am a Kathak dancer in training and my right knee is swollen and hurts so am hopeful with these greetings from the Caribbean ������������…

  • Thank you for your videos. I really appreciate you sharing your knowledge with us. As a Trainee PT your videos have helped me so much.

  • I find fire hydrant or donkey kicks hard because no matter how much padding under the knee it still feels weird to distribute some of my weight on one knee..

  • Hi: I just came across this video. I’ve got that left knee pain (too much soccer in my younger days), I’ll give these a go….Thank you. Joanne

  • I have hip-replacements and arthritis at an earlier age than normal so I’m always in search of good low-impact exercise routines. I love your workouts! They are very helpful and I love the short sessions. Easy to squeeze in my day.:) Peanut is adorable btw!

  • I have pronlems with my knees but also with my lower back so all the exercises that involves back bending or twistting gets me in pain. I really don’t k ow what to do with my legs!

  • My Daughter is a Cross Country runnee. We are now into indoor track. She has had some pain in right knee. Docter said we need to do simple air squats and a knee stretch around a stick side to side. Basically the knee is weak and she compensates and it cause pain. What exercises strengthens the knee? Maybe we can tackle 4?

  • I have bad knees ( dislocating knee caps), so I’m always trying to keep my legs strong but I can never seem to work my quads I only ever feel it in the hamstrings and glutes, I have tried standing differently and raising my heels what else can I try.

  • Very good and thoughtful exercises! However, I think these are mostly butt exercises rather than leg, so could be more of girls workout. Are there serious mens leg exercises with knee pain? Correct me if I’m wrong please, thanks ❤️

  • What is the permissible pain score to do the exercise? If we still got knee pain while doing it, is it permissible to do the exercise

  • Hi just wanted to say a great video! Super way to follow, could really do the bending forward one on my bad knee (no balance) but it was great otherwise especially since I want to tone the my bottom and all I keep getting is do squats and it will get easier the more you do them! Even though I’ve been trying for 3 weeks and see no difference other than a worse knee:/ so a very refreshing video thank you for posting and have joined your channel! X

  • Did this one for the first time as an add-on to #FITIN15. I don’t know if it’s because it’s the last one on the lower body playlist or what, but I really felt the burn! I will get more steps in, too, because I’m not going to be able to sit for any length of time for a while 😉

  • Excellent and informative! I really appreciate the wide selection of possibilities for different levels of ability. Thanks �� (loved the music and the pup, too)

  • This is a great video! You have a large variety of workouts shown in a short span. Some videos out there will spend 7 minutes going over 3 workouts. I’m trying to mix up my routine to give my knees a break. Thank you!

  • i never thought I could become fit again after my reconstructive foot surgery. I cannot do hardcore workouts anymore and I don’t like using a lot of equipment at a gym. I was a big gym rat and you could find me doing all types of hardcore bootcamp, spin classes, step and so forth. I cannot do any of those classes anymore. I was so out of shape and my blood sugar levels were rising. My doctor told me to start by just walking and exercise. She said i did not need hardcore workouts to become fit. I started using youtube and came across many workout options. One day I saw a video posted by you. I liked the video because your living room looked like my apartment. Anywho, i started using your youtube videos and low and behold I am getting back in shape. i’m down 8 lbs and my blood sugar levels are great. Thank you for providing exercise and give various options to people. I’m a big fan and I cannot wait to start my walk routines.

  • I’m 24 years I have never hurt my knee or got injuried but I have really bad knees. I didnt know that I can make them stronger by doing some exercises. To be honest I’m so afraid to do them.

  • I don’t get why anyone would give this video a thumbs down? Why? You don’t like information? You don’t like free stuff? You don’t respect someone else’s hard work? You’re a jerk? If you don’t like the free information she is nice enough to give away to you then just click a different free video from the list next to the free video you’re busy complaining about. This is why I never give stuff away. To anyone. Ever.

  • Hi I love this workout and it burns a lot for the last one, couldn’t really keep up with it:( but may I ask if it’s normal for my lower back to hurt during the last bridging exercise? My back hurts really badly and it’s as if it’s on fire, do I need to correct my position or is it just that my back muscles are weak? Thank you!

  • I love exercise and the thought of not doing any because of knee issues is a pain…..Wish you could do some longer videos similar to this.

  • For the stiff leg deadlift with the weigh ball, what is a good range of weight to use? Actually doing squats make my knee feel better so far.No pain when I do the squats at this point.

  • Hi Cori! Thank you for posting this video. I have a bad knee and was hoping to get back to exercising regularly but have just been too scared that I will hurt it again. How do you recommend performing the exercises in the video above? Would you recommend circuit training or just traditional sets? How often a week?

  • I will be hiking another 14er in September. My first and last 14er was extremely painful on my knees hiking down. Will these exercises better prepare me for hiking downhill and if not, could you suggest some? Thanks!

  • Can i use the quads machine to build my quads having a slight pain on the knee when i get down? And the leg press? It doesn’t hurt when i use them, but i am afraid to make the injury worse and i really really want to grow my quads.

  • JUST SUBSCRIBED…BEST KNEE exercises I have found to date for painful knees “THANK YOU”! I would really like to build up my..vastus medialis, vastus lateralis and vastus intermedius to help my painful knees that luckily still have full range of motion.

  • I’ve had knee pain for a good few months and I went to the physio recently who said I have patellar tendinosis, they recommended half squats but flexion really kills my knees atm, I’ve read some websites saying to stay away from bodyweight squats atm and other papers stand by eccentric squats as the holy grail of exercises to recover from patellar tendinosis �� I’ve been doing the exercises in this vid (alongside hip thrust) which have been okay so far but any advice on the squat dilemma?

  • Knee pain can be frustrating. But, it doesn’t mean you can’t target certain areas such as your glutes. There’s a number of butt exercises that work your backside without putting strain on your knees. They just require some thinking beyond the typical squat. The knee is the largest joint in the body and one of the most vulnerable to injury. This makes maintaining proper form and technique during any exercise crucial to knee health. Optimal form and function of the entire body is required for knee function to remain at is most pain free place. Even if your knees are A-OK, these alternative glute moves are great for switching up your go-to routine. (Because doing the exact same moves every time is fine, but you’ll see even more results with a little exercise variation.) And you guys know i ALWAYS say: Having a strong butt is just as important as having a strong core, it is essential for performance and function. This simple video routine targets both your posterior muscles and hamstrings, while requiring you to activate your ab and lower back muscles, too. (Hello, full-body burn!) I hope you enjoy it! Leave me a comment below and let me know how you feel when you try it!

  • This is a great video. As someone with chronic knee issues, I really appreciate it. I have noticed that many of your other videos include plies. Do you have any recommended “knee friendly” exercise as an alternative for plies?

  • HI Carolyn. My knee problems are a result of exercises and maybe ageing. I am in pretty good shape, though a few of the exercises challenged me, a few not enough. Other than repeating the video for more challenge. Can I add a resistance band to the clam shells? What can I do with the bridges for more challenge? I also have balance problems and I worry that it impeded the effectiveness of the 3 point move.

  • I’m so looking forward to improving my knees! This was great. Couldn’t quite do the side plank clams yet but I’ll get there! Thank you!

  • Caroline I love that you make people aware that people can use Movement Medicine to repair parts of their body to reduce pain and get back to maintaining a healthy lifestyle. We have a lot people thinking their lives are over after one injury just because their doctor convinced them that they can never be active ever again, which is just sad. Thank god people like you exist to poke a huge hole in that destructive logic!

  • I have a ton of scar tissue in my left knee from an old auto injury, and I recently sprained my ankle quite badly on the same side, all while quarantined by myself. This is the first workout that has really made sense for my body right now! Thank you so much, and I will definitely report back in 6 weeks or so and let you know how my knee is doing!!

  • I have bad knees and also bad balance: I find the first two exercises difficult because my balance isn’t great, is it ok to hold on to something while doing it? I have a minor spastic paralysis. Great fan of your exercise videos, especially the sitting cardios I really get my pulse up do those almost every day. Thanks for those and your fantastic contagious spirit. Happy thoughts from Denmark

  • Did this in place of the FITIN15 lower body burn. Much better on my legs and thank you for suggesting this as an alternative! I still had to modify but it felt much better today!

  • I’m going for knee reconstruction surgery in 2 weeks time as I have torn meniscus and ACL.. some of these movements are similar to the ones I do for my physiotherapy.. and yes it burns! Hahahaha! will try out the ones u teach here too! Hope you can do more videos for bad knees so I can do in the later part of my recovery journey! Thank you for sharing!!! ��