10 Best Leg Exercises For Bad Knees

Bad Knees

Not only are your knees perfectly designed for the activities they perform day after day, but they also require very little maintenance. And if you’re someone who suffers from bad knees, you’re not alone! Leg exercises will help heal and strengthen your knees and prevent knee injuries in the future. When you have a knee injury, it can be tough to deal with. Luckily, these lower-body moves will help build stronger knees and keep them strong and healthy.

What is a “bad knee”?

A “bad knee” is a term used to describe the pain in the knee joint. It can be caused by many factors such as age, arthritis, injuries, and other medical conditions.

Injuries to the knee are common among people of all ages. The most common type of injury is a torn meniscus which can cause pain and swell in the knee joint. Other types of injuries include fractures, sprains, and dislocations. The knee has the major function of supporting the weight of the body when standing and walking. The knee also provides attachment for the quadriceps and hamstrings muscles, and it contains a joint that is comprised of three bones.

Workout Instructions For Leg Exercises For Bad Knees 

  • Do the exercises for 45 seconds, and take a 15-second break between exercises.
  • You can reduce your internal swelling by doing a 20-minute workout of the 10 exercises for your lower body. You should repeat this circuit twice over the course of your workout.

1. Supine Straight Leg Lifts

Bad Knees
  • Lie faceup on a mat with your knees bent and feet on the floor.
  • To get the most out of this exercise, work to contract your abs ten times a second. With every contraction, you should feel your abdominals “grip” or tighten both vertically and horizontally.

2. Banded Leg Extension

  • Sit on the ground or in a chair with a small loop around the ankles.
  • Step down on the band with your right foot, then place your left foot back on top of the band.
  • Push your foot into the ground with your heel, keeping the toes squished in a bit. Press out while squeezing the quad to lengthen. Then lower your heel completely back down and repeat ten times by switching legs.

3. Inner Thigh Squeeze

Bad Knees
  • Place a small, squishy ball or a rolled-up towel between your knees
  • Squeeze your inner thighs together and squeeze in on the ball or towel as hard as you can, hold for the count of 3, and then gently release, and don’t drop it. Repeat 10 times.

4. Body Bar Inner Thigh Lift

  • Begin by laying on your right side on a mat or carpet with the bar in front of you.
  • Sprint forward until your left leg is in front of your right, then bend your right knee and set your right foot down in front of the other.
  • Place the end of the bar onto the inside of the foot of one leg (right leg) and the other end on the floor in front of you with your hand gently. Keep it still.
  • Raise the bottom leg to lift, lower, and raise the bar. Do 10-12 reps on each side and switch so you get a rest then continue raising the top leg next. If it isn’t too easy yet, try adding weight

5. Leg Press-Ups

Bad Knees
  • If a workout plan calls for any of these items, stand behind either an elevated surface like a bench or step, stool, or low chair. You can use dumbbells in your hands as an extra challenge.
  • From here, you can adjust the balance of the workout by leaning to your right.
  • Push up your body using the right leg, keeping your weight focused on the right foot. The left foot should also be lifted a bit more.
  • Start by lowering your left foot with control so that it is at the level of your right foot. Keeping weight on your right heel, push hard with your left leg, release your right arm, and repeat 10 times. Switch legs and continue lowering with control.

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6. Side Step-Ups

  • Stand next to a long step or bench, with the step on your right. Hold dumbbells to add more difficulty if you want!
  • Place your right foot on the step, then follow with your left, and step down with your left. Repeat ten times, switching sides after each set.

7. Kneeling Dumbbell Glute Lift

  • Place the light dumbbell behind your right knee and kneel on all fours.
  • Keep your back flat and your abs contracted as you reach up. Don’t arch or move your low back in any way.
  • Stick your butt out and keep the dumbbell tucked in tight, so it doesn’t fall out. Lift and lower without making abrupt movements. Complete ten sets of ten reps (a set is one repetition) before switching legs.

8. Stiff-Legged Deadlift

Bad Knees
  • Stand with your feet hip-width apart and hold barbells or dumbbells in your hands in front of you.
  • Keep your back long and your eyes forward as you slowly lower the weights down.
  • Squeeze your hamstrings, glutes, and abs as you slowly pull the weighted bar with your legs up to standing. Repeat 10 times.

9. Single-Leg Hamstring Bridge Lifts

Bad Knees
  • Lie on the bottom of the staircase and support your weight with your feet.
  • Extend your right leg up in the air, and tighten your glutes and abs.
  • Use your left heel to raise your hips and lower slowly but with control. Repeat ten times on each leg before switching.

10. Stability Ball Hamstring Roll-In

  • Lie on your back, arms by your side, and feet on top of a stability ball.
  • Tighten your glutes and abs, and lift your body so you’re in a straight line with only your shoulders and head relaxed on the mat
  • Begin with a rolling ball between your heels, reach your arms up, and then contract the glutes as you push the ball in below the arches of your feet and bring it back out. This will be done for however many reps you want to do. Slowly lower yourself down to the mat once more.

How to prevent and stretch your back from the damage of a bad knee?

The most common cause of back pain is a bad knee. Here are some ways to prevent and stretch your back from the damage of a bad knee.

Preventing Back Injury:

  • Make sure to maintain good posture while sitting, standing, and walking.
  • Avoid slouching.
  • Stand up straight with your shoulders back.
  • Always sit on the floor or on an exercise ball when working at your desk.
  • Stretching Your Back:
  • Use a foam roller to loosen up your muscles and give you a massage. – Lie on your stomach with your knees bent and feet flat on the ground, then lift one leg off the ground and hold it in place for 10 seconds before lowering it again (do 10 reps).
  • Bend over at the waist