Exercises You Can Do With Knee Pain: Safe Training Around a Bad Knee

Knee pain doesn't mean you have to stop exercising. In fact, the right exercises can often help knee problems by strengthening supporting muscles and maintaining healthy joint function.

This guide covers what you can do—not what to avoid.

First: Understand Your Knee Pain

Types of Knee Pain

Patellofemoral Pain (Front of Knee)

• Pain around or behind the kneecap
• Worse with stairs, squatting, sitting
• Often responds well to exercise

Osteoarthritis

• Stiffness, aching, sometimes swelling
• Worse after inactivity
• Exercise is one of the best treatments

Meniscus Issues

• May have catching, locking, or clicking
• Swelling after activity
• Can often train around it

Ligament Pain/Instability

• Feeling of giving way
• May have had previous injury
• Strength training helps stability

When NOT to Exercise

See a healthcare provider before exercising if:

• Severe swelling or redness
• Inability to bear weight
• Knee locked in position
• Recent injury with significant instability
• Pain that wakes you at night
• Fever with knee symptoms

Cardio Options That Spare the Knees

Excellent Choices

Swimming and Water Exercise

• Zero impact on joints
• Water provides natural resistance
• All strokes work (breaststroke may bother some knees)
• Water walking is excellent

Cycling (Stationary or Outdoor)

• Low impact, controlled motion
• Adjustable resistance
• Keep seat height proper (slight bend at bottom)
• Some people prefer recumbent bikes

Elliptical

• No impact
• Smooth, controlled motion
• Forward and backward options
• Handles allow upper body involvement

Rowing

• Low knee stress when done properly
• Full body workout
• Monitor knee flexion angle (shouldn't be excessive)

Upper Body Ergometer (Arm Bike)

• Zero knee involvement
• Excellent cardio option
• Often available in gyms

Modifications for Walking

Walking is usually fine for knee pain:

• Flat surfaces are easier than hills
• Shorter, more frequent walks may be better than long ones
• Supportive shoes matter
• Nordic walking poles reduce knee load 20-30%

Usually Avoid

• Running (high impact)
• Jumping (plyometrics)
• High-impact aerobics
• Stair climbing (for some conditions)

Lower Body Exercises You CAN Do

Quad Strengthening

Quad strength is crucial for knee health.

Straight Leg Raises

• Lie on back, one knee bent
• Tighten quad of straight leg
• Lift leg to height of bent knee
• Lower slowly
• 3 sets of 15

Short Arc Quads

• Lie with rolled towel under knee
• Straighten knee, lifting foot
• Hold 5 seconds
• Lower slowly
• 3 sets of 15

Terminal Knee Extensions

• Loop band around fixed object at knee height
• Step forward to create tension
• Start with knee slightly bent
• Straighten fully against resistance
• 3 sets of 15

Wall Sits (Modified)

• Back against wall
• Slide down to comfortable depth (not deep)
• Hold 15-30 seconds
• Many people tolerate this well

Leg Press (Partial Range)

• Use leg press machine
• Limit depth to pain-free range (often top 45-60 degrees)
• Don't let knee bend past comfortable point
• 3 sets of 12-15

Hip Strengthening

Strong hips take stress off knees.

Clamshells

• Side lying, knees bent
• Open top knee like a clamshell
• Keep feet together
• 3 sets of 15 each side

Side-Lying Hip Abduction

• Lie on side, bottom knee bent
• Lift top leg straight up
• Don't let hip roll back
• 3 sets of 15 each side

Fire Hydrants

• On all fours
• Lift knee out to the side
• Keep back flat
• 3 sets of 12 each side

Hip Hinge with Resistance Band

• Band around knees
• Hinge at hips (RDL position)
• Keep knees over toes
• 3 sets of 12

Glute Bridges

• Lie on back, knees bent
• Push through heels, lift hips
• Usually very well tolerated
• 3 sets of 15

Single-Leg Glute Bridge

• One leg extended
• Bridge on one leg
• 3 sets of 10 each

Hamstring Strengthening

Hamstring Curls (Machine)

• Usually well tolerated
• Full range of motion typically fine
• 3 sets of 12-15

Nordic Hamstring Curl (Eccentric)

• Kneel on pad, partner holds ankles
• Lower body slowly forward
• May or may not be tolerated depending on knee
• Test carefully

Ball Hamstring Curls

• Lie on back, heels on stability ball
• Bridge up, curl ball toward glutes
• 3 sets of 12

Calf Work

Seated Calf Raises

• Usually no knee issues
• Full range of motion
• 3 sets of 15-20

Standing Calf Raises

• Hold support for balance
• Full range of motion
• 3 sets of 15-20

Squat and Lunge Modifications

If Full Squats Hurt

Box Squats (Partial Range)

• Use high box to limit depth
• Touch and go (don't sit fully)
• Find comfortable depth

Goblet Squat (Limited Depth)

• Hold weight at chest
• Only go as deep as comfortable
• Excellent for teaching form

Wall Squats

• Ball behind back against wall
• Squat down to tolerable depth
• Often easier on patellofemoral pain

Sumo Stance

• Wider stance, toes out
• May be easier on some knee conditions
• Test and see

If Lunges Hurt

Reverse Lunges (vs. Forward)

• Step backward instead of forward
• Less knee stress on lead leg
• Try this first

Static Lunges

• No stepping, just lower and raise
• Eliminates deceleration stress
• Use support if needed

Elevated Rear Foot (Bulgarian)

• Surprisingly, some people tolerate this well
• Allows more upright torso
• Start with low rear elevation

Step-Ups (Low Box)

• 4-6 inch box to start
• Lead with problem knee
• Focus on control
• Increase height gradually

Upper Body: Train Without Limits

Knee pain shouldn't affect upper body training at all.

Exercises with No Knee Involvement

Pressing

• Bench press (flat, incline, decline)
• Overhead press (seated preferred)
• Push-ups (knees supported if floor kneeling hurts)
• Dumbbell press variations

Pulling

• Lat pulldowns
• Seated cable rows
• Dumbbell rows (bench supported)
• Pull-ups/chin-ups

Shoulders

• Lateral raises
• Front raises
• Face pulls
• Reverse flyes

Arms

• All bicep curl variations
• All tricep exercises
• Seated positions when needed

Core Work That Spares Knees

Most core exercises are knee-friendly:

Excellent Options

• Planks (all variations)
• Dead bugs
• Bird dogs
• Pallof press
• Cable rotations
• Hanging leg raises
• Ab wheel (from knees if tolerated)
• Crunches and sit-ups

May Need Modification

• Mountain climbers (high knee flexion)
• Burpees (jumping, deep squat)
• Bear crawls (knee flexion, but often tolerated)

Sample Knee-Friendly Workout Routines

Full Body (3 days/week)

Day 1

• Goblet squat (limited depth) 3x12
• Glute bridges 3x15
• Leg press (partial range) 3x12
• Bench press 3x10
• Seated cable row 3x12
• Plank 3x30 sec

Day 2

• Step-ups (low box) 3x10 each
• Clamshells 3x15 each
• Hamstring curls 3x12
• Overhead press 3x10
• Lat pulldown 3x12
• Dead bug 3x10 each

Day 3

• Wall sit 3x30 sec
• Single-leg glute bridge 3x10 each
• Straight leg raises 3x15
• Dumbbell rows 3x12 each
• Push-ups 3x max
• Bird dog 3x10 each

Upper/Lower Split (4 days/week)

Lower Days Focus on knee-friendly lower body:

• Hip-dominant movements (bridges, hinges)
• Partial-range quad work
• Hip abduction/adduction
• Calf work

Upper Days Train without restrictions:

• Full pressing and pulling movements
• No modifications needed
• Include core work

Cardio Plan

Weekly Structure

• 3-4 days of knee-friendly cardio
• Mix cycling, swimming, elliptical
• 20-40 minutes per session
• Include variety for adherence

Exercises by Knee Condition

Patellofemoral Pain

Emphasize:

• Straight leg raises
• Terminal knee extensions
• Hip strengthening (glutes, abductors)
• VMO activation

Modify:

• Limit squat depth (often 60-90 degrees is tolerable)
• Avoid sustained deep flexion
• Step-ups over step-downs initially

Osteoarthritis

Emphasize:

• Cycling (excellent for cartilage health)
• Strengthening at tolerable intensities
• Daily movement (don't avoid activity)
• Range of motion work

Modify:

• Warm up extra long
• May need to avoid first thing in morning
• Listen to daily fluctuations

Meniscus Issues

Emphasize:

• Strengthening without catching positions
• Controlled, predictable movements
• Hip and core strength

Modify:

• Avoid deep squats that cause catching
• Avoid twisting under load
• May need to avoid kneeling

Post-ACL Reconstruction

Emphasize:

• Quad strengthening (often weak)
• Hip and hamstring strength
• Balance and proprioception
• Follow surgeon's protocol

Modify:

• Progress through phases appropriately
• Don't rush return to cutting/pivoting
• May need specific exercises for graft type

Progression Strategy

Phase 1: Foundation (Weeks 1-4)

• Focus on pain-free movements
• Build baseline strength
• Find what works for your knee
• Cardio: low-moderate intensity

Phase 2: Building (Weeks 5-8)

• Gradually increase range of motion
• Add resistance progressively
• Introduce more variety
• Cardio: increase duration/intensity

Phase 3: Return to Normal (Weeks 9+)

• Test previously painful movements
• May find some are now tolerable
• Continue hip/quad strength
• Maintain cardio fitness

When to Progress vs. Back Off

Signs You Can Progress

• Current exercises feel easy
• No pain during or after exercise
• Good recovery between sessions
• Range of motion improving

Signs to Back Off

• Pain during exercise (not just muscle fatigue)
• Swelling after sessions
• Pain lasting more than 1-2 hours post-exercise
• Increasing stiffness

The Bottom Line

Knee pain often responds better to smart exercise than to rest. The key is finding movements that strengthen supporting muscles without aggravating the joint.

Start with the exercises that feel best, build strength progressively, and periodically test movements that previously hurt. Many people find that what was painful becomes tolerable as they get stronger.

If pain persists despite proper exercise, see a physical therapist. They can identify specific issues and provide targeted exercises for your situation.

Don't let a bad knee sideline your fitness. There's almost always a way to train around it.