5 Leg Exercises for Arthritic Knees AND Bad Knees

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As we age, maintaining an active lifestyle becomes crucial, yet many of us experience joint discomfort, particularly in the knees. This discomfort can stem from conditions like osteoarthritis or general wear and tear. Fortunately, you can still get a robust leg workout without exacerbating knee pain. In this article, we’ll explore five effective leg exercises that are easier on your knees and tailored specifically for people over 50.

This article is based on the video below, text continues below the video if you don’t want to watch it right now.

1. Dumbbell Deadlifts

Deadlifts are an excellent exercise for working the posterior chain—your glutes, hamstrings, and lower back—without putting undue stress on your knees. Here’s how to perform a knee-friendly dumbbell deadlift:

• Starting Position: Stand with your feet shoulder-width apart, dumbbells placed just outside your feet.
• Movement: Keeping your knees slightly bent, hinge at your hips to lower the dumbbells along your legs. Your back should remain straight and your core engaged.
• Execution: Lower the weights until you feel a stretch in your hamstrings, then return to the starting position by squeezing your glutes and hamstrings.

Perform 3 sets of 8-15 repetitions. Adjust the range of motion according to your comfort level. The key is to minimize knee movement, focusing on the hip hinge.

2. Partial Split Squats

Partial split squats are a fantastic way to strengthen your legs while minimizing knee strain. This exercise emphasizes one leg at a time, allowing you to control the range of motion:

• Starting Position: Place one foot in front of you and the other foot elevated behind you on a bench or chair.
• Movement: Lower your body by bending the front knee slightly, making sure your knee does not extend past your toes. Keep your weight on the front leg and stop when you feel comfortable.
• Execution: Return to the starting position.

Begin with two sets per leg, adjusting the depth of your squat based on what feels comfortable for your knees. This exercise can be done with or without elevation based on your initial strength and stability.

3. Kettlebell Swings

Kettlebell swings are an effective exercise for the lower body that focuses on the hip hinge rather than knee flexion:

• Starting Position: Stand with your feet hip-width apart, holding a kettlebell with both hands.
• Movement: Hinge at the hips and swing the kettlebell between your legs, then thrust your hips forward to swing the kettlebell up to chest height. Keep your knees slightly bent throughout the movement.
• Execution: Ensure your core is engaged and maintain control as you swing the kettlebell.

Perform 20-30 repetitions per set. Start with a lighter weight to master the form and gradually increase as you become more comfortable.

4. Modified Sumo Squats

Modified sumo squats target the inner thighs and glutes with a wide stance, which can be easier on the knees:

• Starting Position: Stand with your feet wider than shoulder-width apart, toes slightly turned out. Hold a dumbbell or kettlebell with both hands.
• Movement: Lower your body into a squat, keeping your chest up and knees aligned with your toes. Only go as low as comfortable for your knees.
• Execution: Return to the starting position. You can perform partial squats if full squats cause discomfort.

Aim for 3 sets of 5-15 repetitions, adjusting the depth based on your knee comfort level. Adding pulses at the bottom of the squat can increase intensity without extending the range of motion.

5. Standing Abductions

Standing abductions are a low-impact exercise that strengthens the hip abductors and stabilizes the pelvis:

• Starting Position: Stand on one leg, with the other leg slightly bent.
• Movement: Lift the free leg out to the side and slightly back, focusing on contracting the glute muscles.
• Execution: Lower the leg back down slowly and repeat.

Do 10-15 repetitions per leg, performing 2 sets. Use a wall or chair for balance if needed.

Stefan K.

Stefan has been vegan since 2019 and has been regularly working on his strength since the beginning of 2023. He’s on a mission to help other vegans get stronger and have all of them achieve the quality of life they deserve.