22 Leg Exercises for Bad Knees

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8 жыл бұрын

22 Leg Exercises For Bad Knees
Knee pain doesn’t have to mean avoiding Leg Day! Actually, if you have knee pain, it is even more important that you strengthen your legs and glutes. Try these 22 Knee-Friendly Leg Exercises to strengthen your legs while preventing and avoiding knee pain.
And see the links below for even more moves and tips to help you deal with knee pain and even get in a great leg workout!
1.Band Pull Throughs (1:07)
2.Band Hip Rotations (1:18)
3.Reverse Frog Hypers (1:30)
4.Wall Sit (1:42)
5.Anterior Reach Lunge (1:53)
6.Straight Leg Deadlifts (2:10)
7.Single Leg Deadlifts (2:24)
8.1/2 squat,1/2 deadlift (2:35)
9. Fire Hydrants (2:52)
10. Donkey Kicks (3:06)
11. Clams (3:18)
12. Monster Band Walks (3:31)
13. Side Shuffle (3:43)
14. Standing Band Abductions (3:56)
15. Standing Band Kick Back (4:07)
16. Seated Mini Band Abductions (4:18)
17. Glute Bridge with Mini Band (4:28)
18. Glute Bridge and Curl (4:39)
19. Reverse Sled Drag (4:49)
20. Glute Bridges with Squeeze (5:04)
21. Side Plank with Leg Raise (5:15)
22. Straight Leg Kick (5:24)
23. Coconut attacks! (5:38)
Dealing with Knee Pain Article - redefiningstrength.com/dealing...
16 Sled Exercises - • Sled Exercises -16 Sle...
10 Glute Activation Moves - • Glute Activation Exerc...
16 Glute Bridge Variations - • Glute Bridge Exercise ...
10 Knee Friendly Lower Body Moves - redefiningstrength.com/10-knee...
Get Stronger Legs with Knee Pain Workout - redefiningstrength.com/the-get...

Пікірлер: 476

@peterpickstone8492 2 жыл бұрын

What I really like about this video is that you just get on with it! 22 exercises in 5 minutes, no unnecessary long-winded explanations.

@manisky9026 3 жыл бұрын

This video deserve 1 million likes....I have bad knees and I literally watched many videos claiming that they are for bad knees(ironically they all have some extremly disturbing workouts ), but this one saved me. Thank you so much.

@anitarees9058 Жыл бұрын

Thanks for doing this video. Practicing these 22 exercises have brought muscle and strength back to my legs without further damage to the bad knee.

@Gemma_Rashida 2 жыл бұрын

Thank you for posting these! Over the last six months I've been doing yoga every day and focusing on properly activating all my muscles properly so I'm not overloading my knees. My knee pain has reduced dramatically but I still get twinges now and then especially when I'm doing leg exercises. I'm looking forward to integrating these exercises into my workout!

@hepburn435 4 жыл бұрын

These are fantastic! I have a few clients with bad knees and this is perfect, thanks again!

@othmanhasnani3306 7 жыл бұрын

thank you ❤

@ASMRyouVEGANyet 3 жыл бұрын

Thank you so much! Going to start doing these to help my knees.

@opalfenwick3953 4 жыл бұрын

I am officially in love with this channel.

@luzypar1232 3 жыл бұрын

Great practice. Much needed! Thank You

@robynrodman2677 4 жыл бұрын

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.

@KD-wz8tp Жыл бұрын

Thank you so much! I recently found your channel and subscribed immediately! Your content is excellent and useful for every body type and fitness level. Just what I needed! Thank you for what you're doing!😁🙏🏾

@thomasbeaupre7891 6 ай бұрын

Knees of the world thank you..This is great...Agree with the quick 22 in 5..And seeing the proper placement of the bands and proper form...

@carolbassant5396 4 жыл бұрын

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 🇹🇹🇹🇹🇹🇹...

@LASHULADECHIHUAS 2 жыл бұрын

Thank you for this!!

@TJMJR1963 7 жыл бұрын

excellent!!!so many great ideas!!!

@nickijames5122 3 жыл бұрын

I’m so glad I found your channel, by accident, as my knee still hurts from straining it 7 months ago, and most HiiT and low impact workouts have so many squats and lunges in them, it’s crazy. You have really shown me alternatives I can do in place of them. Thanks 🙏😊

@queenlivesforever 6 жыл бұрын

These exercises are fantastic!! Thank you very much for the links to the article as well as other strengthening videos. :-)

@redefiningstrengthOC 6 жыл бұрын

My pleasure! Hope they help!

@daniellepomeroy8410 3 жыл бұрын

Band hip rotations are a no go at the moment with my knee injury, have injured popliteal possibly, having an MRI soon. Thanks for these, most are great for me :-)

@mikelindbergh642 8 жыл бұрын

Good one! I just had a hip replacement and (about) half of these exercises were recommended by my physiotherapist. Simple but effective exercises...

@redefiningstrengthOC 8 жыл бұрын

Thank you! Yes not all of these will be right for every injury or recovery process. Listening to your physiotherapist is important and sticking with your rehab routine even after everything is mobilized and working properly is important. The best rehab program is a prehab one! :-)

@elizabethsfarmhousestudio1330 5 жыл бұрын

Thanks for making this video. I recently injured my knee and was looking for new ways to strengthening my legs. Lots of variety!

@redefiningstrengthOC 5 жыл бұрын

Glad they help! Make sure to take time to rehab and see someone if you haven't. Foam rolling and stretching may also be key. This series may help too - redefiningstrength.com/avoid-knee-pain-build-strong-legs-and-glutes/

@boriken395pr 2 жыл бұрын

Well done.

@jessicawolff6560 6 жыл бұрын

Thank you for this video, I have a bad right knee, and deep squats , lunges , and running seem to cause more pain, however I still want a decent lower body workout! Your video gave me some great options to target all the muscles, I’ve been doing a lot of hip bridges , and donkey kicks to target my glutes.

@redefiningstrengthOC 6 жыл бұрын

Glad to give you some new options! Here to help if you have any questions!

@UniqueBootcampWorkouts1 5 жыл бұрын

Loving the straight leg dead lifts. Some really good exercises thanks. :-)

@redefiningstrengthOC 5 жыл бұрын

They're a good one for sure!

@groundssports3767 Жыл бұрын

super and one of the best

@susanb1394 6 жыл бұрын

Thanks so much for this video! LOTS of exercises to choose from!!!

@redefiningstrengthOC 6 жыл бұрын

My pleasure! Glad it helps Susan!

@I_am_atefeh 11 ай бұрын

Great.

@justjen427 3 жыл бұрын

Thank you so much RS. I just can't cope with lunges or squats 🤗

@ritacampbell3227 5 жыл бұрын

THANK U!!! THIS WAS SO HELPFUL!!

@redefiningstrengthOC 5 жыл бұрын

Glad it helped Rita!

@davidjackson4780 3 жыл бұрын

Great.work.out.

@cesarr5006 8 жыл бұрын

Great technique! Thx again!!

@redefiningstrengthOC 8 жыл бұрын

Thank you! :-) My pleasure!

@samboriboun2213 Жыл бұрын

I gave up weights but i wanted bigger legs these helped me thank youx

@mahmoudtalebi9380 5 жыл бұрын

Very functional and useful. Thank you

@redefiningstrengthOC 5 жыл бұрын

Thanks!

@LuJC 7 жыл бұрын

Thank you.

@redefiningstrengthOC 7 жыл бұрын

My pleasure!

@susanasanchezromero1786 4 жыл бұрын

Love the beautiful puppy.. !!!!

@blochamok 5 жыл бұрын

Awesome!

@redefiningstrengthOC 5 жыл бұрын

:-)

@katantoine8139 6 жыл бұрын

Thank you so much

@redefiningstrengthOC 6 жыл бұрын

:-) Enjoy!

@kaizenspirit4917 6 жыл бұрын

That's a great video, thanks a lot !

@redefiningstrengthOC 6 жыл бұрын

Thanks!

@patrickallen5383 4 жыл бұрын

Nice video 👍

@jacobl4534 5 жыл бұрын

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!

@redefiningstrengthOC 5 жыл бұрын

Glad the video helps! Thank you!

@sroodsaleh 7 жыл бұрын

your exercises are really great and i really like the way you present the exercise . and not only this one , but all other videos and i actully i follow them almost all .. thanks

@redefiningstrengthOC 7 жыл бұрын

Thanks so much!

@flowerbeehoney4113 5 жыл бұрын

Your video is straight to the point. Excellent demonstrations! I'm going to share this like crazy! Whoo hoo!!! 😄

@redefiningstrengthOC 5 жыл бұрын

Thank you! Glad it helps!

@felipeochoa 6 жыл бұрын

Great exercises!

@redefiningstrengthOC 6 жыл бұрын

Thanks!

@raym8035 5 жыл бұрын

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 😁

@redefiningstrengthOC 5 жыл бұрын

Excited to help! I will tell you though that our rehab DOES need to be included as prehab to help us prevent the pain from returning. Use what you did in physio as part of your warm up!

@wallispacificislander7467 7 жыл бұрын

thnx, I needed it !!!

@redefiningstrengthOC 7 жыл бұрын

Hope it helps!

@TyehimbaJahsi 8 жыл бұрын

Another five-star instructional video!

@redefiningstrengthOC 8 жыл бұрын

Thank you!

@janmarierobinson5257 4 жыл бұрын

You're magic ... thanks for another awesome video and workout ... Hugs to you and kisses to Kiwi too!!!

@music2sooth 7 жыл бұрын

I tried some of these exercises this week and my knees feel more stable already. I really liked the anterior reach lunge. I also tried a training sled forward and reverse pull. Those sleds can really work you hard. Thanks for posting these. You always have an interesting selection of exercises.

@redefiningstrengthOC 7 жыл бұрын

Yay! Glad they felt good! Love the anterior reach lunge! Such a great one without much flexion. And the sleds are killer. They build strength and really get the blood pumping! Happy to provide you with some new moves :-)

@donnolte5774 5 жыл бұрын

Thank you for posting this. I have been looking for exercises to incorporate with my workouts that address my knee pain.

@redefiningstrengthOC 5 жыл бұрын

Glad the video helps!

@adamo5555 6 жыл бұрын

great video, felt better the next day, thanks for posting

@redefiningstrengthOC 6 жыл бұрын

awesome!

@fitnessgururajeshrajput3664 5 жыл бұрын

Thankyou so much..

@redefiningstrengthOC 5 жыл бұрын

:-)

@BethAge95 4 жыл бұрын

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!

@alexvillota7355 3 жыл бұрын

Yeap same here :( have to take a month break from leg workouts every now and then ... it's so frustrating but nothing much you can do... will also try these to see if they help to build up strength

@StrongMom 5 жыл бұрын

Great exercises, I’ve forgotten about some of these ones! Off to the gym to do them again!

@redefiningstrengthOC 5 жыл бұрын

Glad they remind you of some good ones!

@vibhakallianpur 6 жыл бұрын

Super exercises...could do each of them inspite of my terrible knee condition....especially loved the furbaby in the end!!

@redefiningstrengthOC 6 жыл бұрын

Happy to hear they helped and thanks!

@andrewhauge2489 Ай бұрын

The sled is classic awesome job sweetheart❤

@paulinedavis8734 6 жыл бұрын

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.

@redefiningstrengthOC 6 жыл бұрын

Thanks! Squats are a great knee dominant move for your vastus group if you don't have knee pain with flexion. Wall sits are not active flexion but great for the quads. The anterior reach lunge can help you focus a bit more on quad strength with less flexion. I would also make sure it isn't OVERLOAD causing the problem. Sometimes we think it is quad weakness when it is actually that we aren't properly using our glutes to power moves and therefore overloading our knees. Just a different perspective.

@karinaz3954 5 жыл бұрын

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.

@redefiningstrengthOC 5 жыл бұрын

So glad they're helping!

@RussiasSufferingInUkraine 7 жыл бұрын

This is the best exercise video for knees ever. :) Subscribed. :)

@redefiningstrengthOC 7 жыл бұрын

Thank you! :-)

@blueribbonbullies 8 жыл бұрын

Excellent work

@redefiningstrengthOC 8 жыл бұрын

Thanks!

@coconutmango9519 3 жыл бұрын

I played a lot of sports in my younger days. Today my knees hurt a lot. Thank you for showing us these leg exercises for people who have bad knees.

@ASMRyouVEGANyet 3 жыл бұрын

Same. Years of running for me. I miss running.

@ankitmalik1232 3 жыл бұрын

Very effective exercise for bad knees 👍👍👍👍👍

@KamaliKasumu 3 жыл бұрын

@redefiningstrength thank you for this awesome video. My question is which exercises would you prioritize and how often would you do those exercises

@m...1045 8 жыл бұрын

Awesome! ✌

@redefiningstrengthOC 8 жыл бұрын

Thank you!

@oopalonga 4 жыл бұрын

damn these are actually all really good.

@redefiningstrengthOC 4 жыл бұрын

Thanks!

@ecee5139 4 жыл бұрын

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.

@stlarc1311 5 жыл бұрын

Gracias desde España!!

@redefiningstrengthOC 5 жыл бұрын

:-)

@toplel3817 8 жыл бұрын

Great vid

@redefiningstrengthOC 8 жыл бұрын

Thank you :-)

@julieh.7827 6 жыл бұрын

THANK YOU!!!

@redefiningstrengthOC 6 жыл бұрын

:-)

@hassanalami6846 8 жыл бұрын

good exercises really .i hope u can keep up giving more .

@redefiningstrengthOC 8 жыл бұрын

Thanks!

@RuthHenriquez1 5 жыл бұрын

Good ideas for bad knees. . .thank you. And I love your dog.

@redefiningstrengthOC 5 жыл бұрын

Thanks Ruth!

@bethanyjolee 7 жыл бұрын

Just found your channel and have already watched about ten videos. I'm a personal trainer and so each time I've watched a video, I think of a particular client. This one in particular is great because I have several clients with bad knees and run out of different things to do. This helps a lot! I will be staying tuned and thank you so much! Your channel is truly a great resource!

@redefiningstrengthOC 7 жыл бұрын

Thank you so much! I'm so glad you've enjoyed them. This is literally why I created them. I use them the same way as resources to help clients :-)

@fusionfitness7909 6 жыл бұрын

Pain in the knee is so rampant and alot of people quit or get discouraged because they don't know what exercises to do and not suffer for it. Good video!

@redefiningstrengthOC 6 жыл бұрын

It totally is and this gives some options to work around and even help prevent future aches and pains. Glad you like it!

@nathippo 2 жыл бұрын

Thankyou I had 2 knee oops and was scared to work my bad knee xx 😉😉😉❤❤❤❤

@MsAalston 7 жыл бұрын

Thank you so much! I have chondormalacia in my right knee and have so for years. I have been working out for over 20 years and doing Cross fit for the past 2 1/2. I recently saw a doctor who said " I can't see you doing Cross fit long-term. Although I was disappointed, I am 46 years young and want to have my knees in tact as long as possible. I plan to use these exercises instead of risking it doing many of the moves I love in Cross fit. Thank you

@redefiningstrengthOC 7 жыл бұрын

So I think maybe if you add in some activation and foam rolling, you CAN keep doing Crossfit especially if your coach keeps an eye on you. Many of these moves will work your glutes and help you keep doing what you love! Also, here are some foam rolling moves to help out: kzfaq.info/get/bejne/gp1mpbGf19_ehZs.html

@MsAalston 7 жыл бұрын

Thank you for such great advice. I think I will return to Cross fit next month.

@redefiningstrengthOC 7 жыл бұрын

No problem! Just build slowly and talk with your coaches so they can incorporate mobility and activation so you can do what you love! Sometimes you just need to regress to progress! :-)

@famlbk 7 жыл бұрын

Excellent! Thank you so much. I have been at a lost as to how to my quads and hams with sore knees. I especially like the ones starting at 2.0.

@redefiningstrengthOC 7 жыл бұрын

Hope it helps! Just make sure to also listen to your body and correct the imbalances leading to your pain.

@fili99991 6 жыл бұрын

Thank u

@redefiningstrengthOC 6 жыл бұрын

:-)

@missaysa 6 жыл бұрын

I have a client who has a patella femoral syndrome. These exercices just look PERFECT for her !!! Great video ! Thank you !

@redefiningstrengthOC 6 жыл бұрын

Aw yay! Glad they help!

@Mango690 6 жыл бұрын

Good video and nice dog, thanks

@redefiningstrengthOC 6 жыл бұрын

Thanks!

@eleanorclub 5 жыл бұрын

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

@redefiningstrengthOC 5 жыл бұрын

Thank you on all counts! :-) Glad it helps!

@dme3o 7 жыл бұрын

Great Video! Just what I needed and I love the ending! Cute pooch! One question! How long should the Wall sit be? And do you have any set/rep numbers to suggest? Thank you!

@redefiningstrengthOC 7 жыл бұрын

Thank you! The wall sit can be done as long or as short as you'd like and depends on what type of workout you are doing. I'll have clients do anywhere from 20 seconds to 1 minute. We usually either include it as activation for 3 rounds or even as part of circuits for up to 1 minute and 5 rounds. Just depends on what else you are doing with the workout! :-)

@jasminepatrick2489 8 жыл бұрын

Great video, this is just what I was looking for...I have several clients with knee issues and I am always looking for creative ideas to work their legs while preventing further injury. Thanks so much for sharing keep up the great videos!!! :)

@redefiningstrengthOC 8 жыл бұрын

My pleasure! Always good to experiment too as there are so many causes for knee pain...Adductor tightness, adductor weakness, ankle mobility issues, inactive glutes, weak quads, imbalances between sides...And more! Many of these moves address these issues, but you could do a whole series covering this topic for sure!

@nisuptabhattacharya5838 2 жыл бұрын

@@redefiningstrengthOC can someone with osteoarthritis & a damaged knee do these?

@M2DABTillnKel 6 жыл бұрын

Can't wait to try this! I'm embarrassed that I can't squat at 41, due to my weak knees. I used to be able to squat, but I haven't been able to in years 😣

@redefiningstrengthOC 6 жыл бұрын

Definitely working with someone to build stability and improve form can help! Never too late to start!

@sheilaregan5382 4 жыл бұрын

Same here ; my quads are so weak and I need to get my mobility and balance back ASAP .

@anitaburns6888 5 жыл бұрын

going to try some of these

@redefiningstrengthOC 5 жыл бұрын

Enjoy Anita!

@CrimsonVocals 7 жыл бұрын

This was terribly useful. Well done.

@redefiningstrengthOC 7 жыл бұрын

Thanks! Glad you find it useful :-)

@melinamartins4419 7 жыл бұрын

Very good ;)

@redefiningstrengthOC 7 жыл бұрын

thank you!

@tkd4life 7 жыл бұрын

These look great! I'll add them to my routine tonight! My knees don't hurt, they just crackle when I squat down, muscle imbalance. Hope this helps! Thanks for sharing!

@redefiningstrengthOC 7 жыл бұрын

I would also consider foam rolling and some glute activation to start correcting any imbalances as well! I do have a lower body foam rolling video and even a hip mobility video that may help. And depending on where the problem originates, you may even want to consider working on your feet and ankles as well.

@tkd4life 7 жыл бұрын

Redefining Strength awesome! Can you send me a link? I am well versed in foam rolling but would like to see if I'm missing stuff. Always room to learn. Thank you for sharing! :)

@redefiningstrengthOC 7 жыл бұрын

Here is an article from my site and the videos are all on my channel :-) redefiningstrength.com/dealing-with-knee-pain-keep-legs-strong-and-mobile/

@Glamhealth_with_Naushaba 5 жыл бұрын

Good as always. Plz guide me for bad knees and back pain exercises.

@redefiningstrengthOC 5 жыл бұрын

I have a few videos for back pain as well. You may want to check out my glute science video too or consider my RStoration workouts.

@mauriciomontenegro7835 7 жыл бұрын

you are amazing thanks for the vídeos!!! they are great keep ir up!!!! 😊

@redefiningstrengthOC 7 жыл бұрын

Thank you! Glad you like them!

@paulaslife3781 6 жыл бұрын

Sorry forgot to say Thank you for these wonderful moves, it's given me s bit of hope. Greetings from London UK 😘

@redefiningstrengthOC 6 жыл бұрын

Thanks!

@michelekurlan7950 5 жыл бұрын

Your dogs is a cute lil waggybag❤️ great moves. unweighted reverse lunges work quite well for,a s well

@redefiningstrengthOC 5 жыл бұрын

Thank you! I do worry about the knee flexion sometimes with reverse lunges; HOWEVER, I totally agree they can be easier for people to properly load their glutes making them a potentially more knee friendly lunge option!

@smithelendi2363 4 жыл бұрын

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 😊

@oliviaillescas9542 3 жыл бұрын

Hi! these are great! how many times per week do you recommed doing them

@charlenewilliams546 5 жыл бұрын

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.

@redefiningstrengthOC 5 жыл бұрын

So glad they've helped Charlene!

@moolvera 4 жыл бұрын

What are some good quad strengthening exercises that are compatible with bad knees?

@sasanach8 4 жыл бұрын

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

@brittanyskaar9939 7 жыл бұрын

I LOVE YOUR GUEST STAR!! :)

@redefiningstrengthOC 7 жыл бұрын

Thank you! Coconut says thanks too haha

@ewertonsilvabh 8 жыл бұрын

show .. Congratulations 👏👏

@redefiningstrengthOC 8 жыл бұрын

Thanks!

@evdi4263 6 жыл бұрын

τέλειο ( ta-leo )→ perfect !!!

@redefiningstrengthOC 6 жыл бұрын

Thanks!

@owoshuffler3263 5 жыл бұрын

Καλό 😂

@MarleyDrives 5 жыл бұрын

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!

@redefiningstrengthOC 5 жыл бұрын

Happy to help! Definitely remember to let your body rest and recover but it isn't bad to stay active!

@bebobutterfly274life 8 жыл бұрын

Can you make a video for compund movements. ^_^ and thanks for the awesome videos they are helping me alot when i need to program a routine for my clients

@redefiningstrengthOC 8 жыл бұрын

Compound movements huh? I like it! And thanks! Glad you enjoy them and that they help :-)

@bebobutterfly274life 8 жыл бұрын

Welcome :)