22 Leg Exercises for Bad Knees
HTML-код
- Опубликовано: 8 июн 2016
- 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... 
Хобби
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.
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.
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!
Good one! I just had a hip replacement and (about) half of these exercises were recommended by my physiotherapist. Simple but effective exercises...
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! :-)
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.
Thank you so much! Going to start doing these to help my knees.
Thank you so much RS. I just can't cope with lunges or squats 🤗
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.
These exercises are fantastic!! Thank you very much for the links to the article as well as other strengthening videos. :-)
My pleasure! Hope they help!
These are fantastic! I have a few clients with bad knees and this is perfect, thanks again!
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.
Glad to give you some new options! Here to help if you have any questions!
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 🙏😊
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!😁🙏🏾
Loving the straight leg dead lifts. Some really good exercises thanks. :-)
They're a good one for sure!
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...
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 🇹🇹🇹🇹🇹🇹...
Thanks for making this video. I recently injured my knee and was looking for new ways to strengthening my legs. Lots of variety!
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/
thank you ❤
Great practice. Much needed! Thank You
I am officially in love with this channel.
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 :-)
Great exercises, I’ve forgotten about some of these ones! Off to the gym to do them again!
Glad they remind you of some good ones!
excellent!!!so many great ideas!!!
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.
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 :-)
@redefiningstrength thank you for this awesome video. My question is which exercises would you prioritize and how often would you do those exercises
Thanks so much for this video! LOTS of exercises to choose from!!!
My pleasure! Glad it helps Susan!
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
Thanks so much!
Thank you for this!!
The sled is classic awesome job sweetheart❤
super and one of the best
You're magic ... thanks for another awesome video and workout ... Hugs to you and kisses to Kiwi too!!!
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!
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
Well done.
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.
So glad they're helping!
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 😁
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!
Love the beautiful puppy.. !!!!
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!
Glad the video helps! Thank you!
Great.
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.
Your video is straight to the point. Excellent demonstrations! I'm going to share this like crazy! Whoo hoo!!! 😄
Thank you! Glad it helps!
Thank you for posting this. I have been looking for exercises to incorporate with my workouts that address my knee pain.
Glad the video helps!
Super exercises...could do each of them inspite of my terrible knee condition....especially loved the furbaby in the end!!
Happy to hear they helped and thanks!
damn these are actually all really good.
Thanks!
THANK U!!! THIS WAS SO HELPFUL!!
Glad it helped Rita!
This is the best exercise video for knees ever. :) Subscribed. :)
Thank you! :-)
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.
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.
I gave up weights but i wanted bigger legs these helped me thank youx
Nice video 👍
great video, felt better the next day, thanks for posting
awesome!
Great technique! Thx again!!
Thank you! :-) My pleasure!
Great.work.out.
Awesome!
:-)
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!
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! :-)
That's a great video, thanks a lot !
Thanks!
What are some good quad strengthening exercises that are compatible with bad knees?
Great exercises!
Thanks!
Very functional and useful. Thank you
Thanks!
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.
Same. Years of running for me. I miss running.
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
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: ruclips.net/video/L76rNnryzUg/видео.html
Thank you for such great advice. I think I will return to Cross fit next month.
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! :-)
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!
It totally is and this gives some options to work around and even help prevent future aches and pains. Glad you like it!
thnx, I needed it !!!
Hope it helps!
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!!! :)
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!
@@redefiningstrengthOC can someone with osteoarthritis & a damaged knee do these?
good exercises really .i hope u can keep up giving more .
Thanks!
Thankyou I had 2 knee oops and was scared to work my bad knee xx 😉😉😉❤❤❤❤
Thank you so much
:-) Enjoy!
Thankyou so much..
:-)
Thank you.
My pleasure!
Good video and nice dog, thanks
Thanks!
Good ideas for bad knees. . .thank you. And I love your dog.
Thanks Ruth!
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.
Hope it helps! Just make sure to also listen to your body and correct the imbalances leading to your pain.
Excellent work
Thanks!
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!
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.
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! :)
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/
Awesome! ✌
Thank you!
Good as always. Plz guide me for bad knees and back pain exercises.
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.
Another five-star instructional video!
Thank you!
Very good ;)
thank you!
Hi! these are great! how many times per week do you recommed doing them
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!
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 :-)
Excellent and informative! I really appreciate the wide selection of possibilities for different levels of ability. Thanks 🙏 (loved the music and the pup, too)
Thank you on all counts! :-) Glad it helps!
These are great! Thanks! And cute doggy!!! Looks like mine!!!
Aw! Thank you! Coconut is the real star and your pup looks cute from your pic!
CoolInOlyu
mpia
CoolInOlympia
CoolInOlympia
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 😊
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
Great vid
Thank you :-)
Hi Cori! Thank you for posting this video. I have a bad knee and was hoping to get back to exercising regularly but have just been too scared that I will hurt it again. How do you recommend performing the exercises in the video above? Would you recommend circuit training or just traditional sets? How often a week?
I would pick a few based on what your injury is. Some you may include with what you are doing. But I wouldn't include all in one workout. Have you seen my RStoration?
going to try some of these
Enjoy Anita!
I have a client who has a patella femoral syndrome. These exercices just look PERFECT for her !!! Great video ! Thank you !
Aw yay! Glad they help!
Very effective exercise for bad knees 👍👍👍👍👍
you are amazing thanks for the vídeos!!! they are great keep ir up!!!! 😊
Thank you! Glad you like them!
Gracias desde España!!
:-)
Thank u
:-)
Thanks for sharing this Video!! Actually I have ACL Sprain with mild joint effusion, Can i use these exercises?
Have you seen a physio?
Your dogs is a cute lil waggybag❤️
great moves. unweighted reverse lunges work quite well for,a s well
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!
This was terribly useful. Well done.
Thanks! Glad you find it useful :-)
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
Compound movements huh? I like it! And thanks! Glad you enjoy them and that they help :-)
Welcome :)
THANK YOU!!!
:-)
show .. Congratulations 👏👏
Thanks!
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 😣
Definitely working with someone to build stability and improve form can help! Never too late to start!
Same here ; my quads are so weak and I need to get my mobility and balance back ASAP .
this is one of the best all round fitness channels on you tube, I have download almost all of your videos to rewatch them for my clients, will you do maybe a series of videos with speed drills, also what is your sports background and education, thanks
Aw thank you! I went to Boston U and was a collegiate tennis player there. I'm NASM certified and have my PES and CES and have trained and done a ton of other certs. :-)
And yes! I'll add speed drills to the list :-)
Redefining Strength also plyometrics jumps would be nice
:-)
I'm grateful that you have compiled such an exhaustive list of exercises for this problem. How many different exercises do you recommend in a single workout? - all 23...we'll 22, without the Coconut? How many sets / reps to start with?
I recommend you pick only a few that focus on what you want to work. In terms of reps, this article may help - redefiningstrength.com/how-many-reps-how-many-sets/
Thank you , Cori. I'm looking forward to future instruction from you.
Sorry forgot to say Thank you for these wonderful moves, it's given me s bit of hope. Greetings from London UK 😘
Thanks!