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Exercises for bad knees

If your knees is playing up, these options are usually easier to work with. They skip the movements that tend to aggravate it, while still training every major muscle.

This is general exercise guidance, not medical advice. For sharp, worsening or ongoing pain, see a GP or physio.

Squat

Dumbbell · Hold one dumbbell upright against your chest, hands cupping the top end.

Machine · Sit with your back and hips flat on the pad.

Bodyweight Squat

Bodyweight · Feet just wider than hips, toes turned out a touch.

Bodyweight · Back flat against a wall, feet about two foot-lengths out.

Horizontal Push

Incline Dumbbell Bench Press

Dumbbell · Set the bench to about 45°.

Incline Machine Press

Machine · Adjust the seat so the handles line up with your upper chest.

Flat Dumbbell Bench Press

Dumbbell · Lie back with dumbbells on your thighs, then kick them up.

Dumbbell Floor Press

Dumbbell · Lie on your back on the floor, knees bent, a dumbbell in each hand.

Bodyweight · Hands just wider than shoulders, body in one straight line.

Bodyweight · Hands just wider than shoulders, knees on a mat.

Bodyweight · Stand an arm's length from a wall, hands on it at chest height.

Horizontal Pull

One-Arm Dumbbell Row

Dumbbell · One knee and hand on a bench, other foot on the floor.

Bent-Over Dumbbell Row

Dumbbell · Dumbbell in each hand, soft knees.

Bodyweight · Stand in a sturdy door frame, grab both sides at chest height.

Chest-Supported Row

Machine · Chest against the pad, feet planted.

Seated Cable Row

Cable · Feet on the plates, knees soft.

Shoulder Isolation

Dumbbell Lateral Raise

Dumbbell · Stand tall, light dumbbells at your sides, slight bend in the elbows.

Cable Lateral Raise

Cable · Low pulley, cable running behind your body.

Machine Lateral Raise

Machine · Seat height so your shoulders line up with the machine's pivot.

Vertical Push

Standing Dumbbell Shoulder Press

Dumbbell · Stand tall with a dumbbell in each hand at shoulder height, palms forward.

Bodyweight · Start in a press-up, then walk your feet in and push your hips high (upside-down V).

Elbow Flexion

Dumbbell Hammer Curl

Dumbbell · Stand tall, dumbbells at your sides, palms facing in.

Incline Dumbbell Bicep Curl

Dumbbell · Set the bench to about 60°, lie back.

Cable Bicep Curl

Cable · Low pulley with a straight or EZ bar.

Elbow Extension

Cable Triceps Pushdown

Cable · Set a cable pulley to the top and attach a rope or straight bar.

Overhead Dumbbell Triceps Extension

Dumbbell · Sit or stand tall holding one dumbbell with both hands under the top end.

Close-Grip Press-up

Bodyweight · Hands on the floor directly under your shoulders.

Vertical Pull

Cable · Thigh pad snug, grip a little wider than shoulders.

Assisted Pull-up

Machine · Choose the assistance weight. More weight makes it easier.

Single-Arm Cable Pulldown

Cable · High pulley with a single handle.

Core

Bodyweight · Lie on your back, arms pointing up, knees bent at 90° over your hips.

Bodyweight · On all fours, hands under shoulders, knees under hips.

Bodyweight · Lie on your back, knees bent, feet flat. Hands crossed on your chest.

Cable · Kneel facing the high pulley, rope by your head.

Bodyweight · Forearms on the floor, elbows under shoulders, body straight.

Hinge

Dumbbell Romanian Deadlift

Dumbbell · Stand tall, dumbbells in front of your thighs, knees soft.

Bodyweight · Lie on your back, knees bent, feet flat and hip-width.

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