Exercises for Bad Knees: Build Strength Without the Pain
Updated September 5, 2026 · 7 min read
The best exercises for bad knees strengthen the muscles around the joint — quads, hamstrings, hips and glutes — without impact. Strong supporting muscles take load off the knee and reduce pain. Focus on sit-to-stands, straight-leg raises, glute bridges, and cycling or water exercise; avoid deep squats, running and jumping while the knee is painful.
When your knees hurt, the instinct is to stop moving. But the right movement is often what relieves knee pain — by building the muscles that support and protect the joint.
Why strengthening helps
Your knee is stabilized by the muscles around it. When those are weak, the joint takes more load and hurts more. Strengthening the quads, hamstrings, hips and glutes offloads the knee — which is why exercise is a frontline treatment for knee pain and arthritis.
Safe exercises to start
Sit-to-stands — controlled, within a pain-free range.
Straight-leg raises — quads, with no knee bend.
Glute bridges — hips and posterior chain.
Standing hip abductions — side leg raises.
Cycling or water exercise — motion without load.
What to avoid while it's painful
Running and jumping.
Deep squats and deep lunges.
Stairs at speed; go slow and use the rail.
Anything that sharply increases the pain.
How to progress
Start with what's comfortable, do it most days, and add reps slowly. Mild discomfort that settles is okay; sharp or worsening pain is a signal to ease off.
See a doctor if the knee is hot, swollen, gives way, locks, or the pain is severe or not improving. This is general guidance, not a diagnosis.
ZI
Written by the The Zero-Impact Method team, specialists in low-impact training for ages 40 to 90. This is general guidance and does not replace medical advice.
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Usually yes — gentle strengthening reduces knee pain over time. Avoid high-impact moves, stay in a pain-free range, and see a doctor if the knee is swollen or the pain is severe.
What's the best cardio for bad knees?
Cycling, water aerobics and the elliptical give you cardio without loading the knee. Incline walking is often fine too; downhill tends to hurt more.
Health disclaimer. This article is for information only and is not a substitute for medical advice, diagnosis or treatment. Consult your physician before starting any physical activity, especially if you are over 65 or have a condition (heart disease, arthritis, osteoporosis…). Stop and seek care in case of pain, dizziness or abnormal shortness of breath.