Save time & money with our NEW Meal Planner!

Save time & money with Meal Planner!

The Best Lower Body Workout for Bad Knees (Video!)

Published September 22, 2014
1 minute read
A person in athletic wear performs a standing knee lift exercise on a purple exercise mat indoors, demonstrating a lower body workout suitable for those with bad knees. Next to her, a small dog rests on the floor beside a folded chair. The room has wooden floors, a potted plant, and large windows with a view of greenery outside. MyFitnessPal Blog
Published September 22, 2014
1 minute read
In This Article

Squats and lunges are great exercises, but not if they cause you knee pain! Luckily, you can still work your lower body effectively with alternative exercises that won’t strain your joints. Try my full-length, lower body workout. It’s designed to work your hips, thighs and glutes, and it’s gentle on your joints.

You’ll get a great workout in just 15 minutes! The best part: it doesn’t include a single squat or lunge!

This knee-friendly lower body routine works muscles in the hips, thighs, quadriceps, hamstrings, glutes, inner thighs, outer thighs and core from all angles with exercises like:

  • Knee Marches
  • Hip Circles
  • Leg Sweep
  • Inner Thigh Outer Thigh Balance
  • Quadriceps Leg Lift
  • Side Kick
  • Glute Shaper
  • Chair Bridge
  • 1-leg Bridge
  • Hip Stretch

Level: All | Intensity: Moderate, Low Impact |Equipment: A sturdy chair, light dumbbells (optional)

If you have a specific knee injury, be sure to get approval from your doctor or physical therapist before attempting any workout. And if you suffer from knee, hip or other joint pain regularly, be sure to consult a professional for an expert diagnosis.

Did you like this workout? Try my “Squat- and Lunge-Free Routine” next! Or download my knee-friendly Walk On DVD set!

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

6 minute read
Learn how to chop vegetables the right way and reduce food waste. You’ll cut
6 minute read
Sarah Michelle Gellar shares her real-life tips for eating more protein and making healthy
1 minute read
With so many diets out there—Mediterranean, low-carb, keto and beyond—it can be confusing to
2 minute read
Start your day with Sarah Michelle Gellar’s overnight oats—an easy, no-cook breakfast featured in
In This Article
Recent posts
6 minute read
Learn how to chop vegetables the right way and reduce food waste. You’ll cut
6 minute read
Sarah Michelle Gellar shares her real-life tips for eating more protein and making healthy
1 minute read
With so many diets out there—Mediterranean, low-carb, keto and beyond—it can be confusing to