So, you want to stay active, but your knees are giving you trouble. Does that mean you should skip leg day?
Not at all. Strong legs are essential for a solid foundation, and this becomes even more important as we age. However, not all exercises are suitable for bad knees. High-impact workouts? Probably a no-go. Deep squats and lunges? Risky business. The key is to be selective and strategic. That’s why we’ve put together a list of the best ways to exercise legs with bad knees.
Can You Train Your Legs Without Using Your Knees?
Absolutely. Your lower body is more than just your knees. The glutes, hamstrings, quads, and calves all contribute to leg strength, and there are plenty of exercises that allow you to train them while minimizing knee involvement.
However, avoiding knee movement entirely isn’t ideal in the long run. Your knee joint is meant to move, and immobilizing it can lead to stiffness, muscle imbalances, and even more pain. The key is modification, not elimination.
Should You Train Your Legs with a Bad Knee?
Yes, you should. Strengthening your lower body is essential, even if your knees aren’t in great shape. If you avoid leg exercises, the surrounding muscles can weaken, making your knees even more vulnerable to pain and injury.
That said, you should never try to push through the pain. If an exercise feels too challenging or uncomfortable, switch to an easier alternative. Proper form is also crucial! Poor technique can put additional strain on your knees, so focus on controlled, pain-free movements to get the best results.
What Can Happen If I Skip Leg Workouts?
For many people, leg day is the most frequently skipped workout. But that can be a big mistake. As mentioned earlier, avoiding leg exercises can lead to weaker surrounding muscles, making your knees more prone to injuries and discomfort. Additionally, skipping leg workouts can create muscle imbalances, which may lead to posture issues, instability, and increased strain on other joints like your hips and lower back.
Best Low-Impact Leg Exercises for Seniors with Bad Knees
Not all leg exercises require you to bend, jump, or pray your knees hold up. These knee-friendly moves focus on strength, mobility, and stability without the painful aftermath.
1. Seated Leg Raises (Quad Builder)
- Sit on a chair, extend one leg straight, hold for a few seconds, and lower slowly. Repeat.
- Targets quads without bending the knee too much.
2. Calf Raises (Joint-Friendly Strength)
- Stand tall, lift your heels, hold for a second, and lower back down.
- Strengthens calves and stabilizes knees with zero impact.
3. Side Leg Raises (Hip & Outer Thigh Power)
- Lie on your side or stand while holding onto a chair. Lift your leg to the side, and lower slowly.
- Strengthens glutes and outer thighs, improving knee stability.
4. Glute Bridges (Hamstring & Core Hero)
- Lie on your back, bend your knees, lift your hips, squeeze your glutes, lower slowly.
- Takes pressure off your knees while firing up hamstrings and glutes.
5. Standing Hamstring Curls (Gentle Back-of-Leg Strength)
- Stand tall, bend one knee, bringing your heel toward your butt. Lower slowly.
- Activates hamstrings with minimal knee strain.
Strength Training Without Knee Stress
Lifting weights with bad knees might sound risky, but strength training is one of the best ways to protect your joints if done correctly. The stronger your quads, hamstrings, glutes, and calves, the less strain your knees will endure during daily activities. The key? Avoiding deep bends, heavy joint pressure, and sudden impact.
- Seated Leg Extensions with Resistance Band: Sit on a chair, extend your leg straight, hold, and lower slowly. Builds quads without stressing the knee joint.
- Hip Thrusts & Glute Bridges: Focuses on the glutes and hamstrings, keeping knee involvement minimal.
- Seated Hamstring Curls: Strengthens the back of the legs with a controlled motion.
- Resistance Band Side Steps: Engages hip stabilizers without any knee strain.
- Calf Raises: Strengthens the lower leg while keeping impact low.
Best Machines to Use at the Gym
- Leg Press Machine (But Keep the Angle Shallow): Helps build leg strength with controlled movement—just avoid bending too deep.
- Hip Abduction/Adduction Machines: Strengthens outer and inner thighs for better knee support.
- Seated Hamstring Curl Machine: Works back of the legs in a safe, joint-friendly way.
What to Avoid
You should avoid heavy squats, deep lunges, leg extensions with heavy weights, and sudden, jerky movements.
Cardio Alternatives That Are Knee-Friendly
When it comes to cardiovascular health, many high-impact exercises may be off the table for those with bad knees. Fortunately, there are plenty of low-impact cardio options that keep your heart healthy without aggravating your joints.
Stationary or Recumbent Bike
The stationary bike is an excellent choice for those with bad knees because it offers a smooth, circular motion that minimizes joint impact.
Unlike running or other high-impact activities, cycling allows you to strengthen key muscle groups like the quads and hamstrings without putting excessive stress on the knee joint.
The controlled movement and adjustable resistance also make it a safe and effective option for maintaining leg strength while protecting your knees.
Swimming & Water Aerobics
Swimming and water aerobics are some of the most joint-friendly exercises available. The buoyancy of water significantly reduces the pressure on your knees, allowing you to move freely without discomfort.
At the same time, water provides natural resistance, helping to build strength in your legs and core without the need for heavy impact or weight-bearing exercises.
This makes it an ideal full-body workout that enhances endurance, flexibility, and muscle tone while keeping your joints happy.
Elliptical Machine
For those looking for a low-impact alternative to running, the elliptical machine is a great option. Unlike treadmills, which subject your knees to repeated impact with each step, an elliptical provides fluid, continuous motion that engages the entire lower body while maintaining stability.
This allows you to work on endurance, leg strength, and cardiovascular health without aggravating knee pain. The ability to adjust resistance and incline also offers flexibility in intensity while keeping joint stress to a minimum.
Walking (Soft Surfaces or Treadmill with Cushioning)
Walking remains one of the most accessible and beneficial forms of exercise. But those who have weak knees should look for areas with software surfaces like grass, dirt trails, or cushioned treadmills.
This helps absorb shock and reduces strain compared to hard pavement. Keeping strides short and controlled at a moderate pace can also prevent unnecessary pressure on the knees, making walking a safe and effective way to stay active without discomfort.
Rowing Machine
The rowing machine may not be the first exercise that comes to mind for leg workouts, but it provides a fantastic full-body workout with minimal knee involvement. The controlled, repetitive movement engages the legs, core, and arms while ensuring that knee flexion remains within a safe range.
Because the motion is smooth and non-weight-bearing, rowing can help build strength and endurance without the risks associated with high-impact exercises, making it a valuable addition to any knee-friendly workout routine.
Additional Tips for Exercising Safely with Bad Knees
Protecting your knees is just as important as strengthening them. Here’s how to keep your workouts safe and pain-free:
- Choose the Right Shoes: Supportive, cushioned footwear reduces impact and provides stability.
- Warm Up First, Cool Down After: Gentle leg stretches and mobility work prep your joints before exercise and prevent stiffness after.
- Don’t Push Too Hard: Discomfort is fine. Sharp, shooting pain? Stop immediately.
- Modify When Necessary: If an exercise feels wrong, adjust the movement or swap it out. No ego lifts here.
- Use a Knee Brace (If Needed): Extra support can stabilize the joint during workouts.
- Stay Consistent but Don’t Overdo It: Aim for regular movement without overloading your knees. Strength and mobility take time!
Final Thoughts
Having bad knees doesn’t mean giving up on leg workouts. In fact, strengthening your lower body can be one of the best things you do for long-term mobility, stability, and pain reduction. The trick is choosing the right exercises. The
ones that build strength, improve endurance, and protect your joints rather than aggravate them.
