Working Out Legs With Bad Knees - 5 Exercises!

It can be a challenge working out legs with bad knees. We’ll show you 5 exercises that make it easier!
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Osteoarthritis is EXTREMELY common after 40. In general, a lot of people are dealing with knee pain after 40. At this age, we start to feel pain and inflammation from the bone on bone action that is occurring in the knee. Working out with chronic knee pain can be incredibly difficult. It is important to find the most knee-friendly exercises so that you can enjoy your workout while still getting results. Today's video will cover 5 of the best leg exercises for older men with bad knees.
Remember: "Don't train through the pain!" If something hurts, stop your motion before you reach the point of pain. When doing these low impact leg exercises for bad knees, you may still experience some knee pain. We encourage you to try them all and find out which ones are the best to add to your knee pain leg workout.
5 Exercises That Don't Hurt Your Knees
#1 (2:12) Dumbbell Deadlift
#2 (3:36) Partial Split Squat
#3 (5:43) Kettlebell Swings
#4 (7:29) Modified Sumo Squat
#5 (8:57) Standing Abduction
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Your friends here at the FFP,
-Dr. Balduzzi + The Men's Health Experts @ The Fit Father Project
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**Disclaimer: This information is for reference purposes ONLY and cannot replace personal information you can and should discuss with your Doctor. If you have any concerns about your health, you should see your Doctor immediately. Results vary by individual, so we do not guarantee you will get the same results as any shown here or on our website

[@tonylars4128]

This comes in really helpful for me as I have bad knees but still want to work out my legs, great video man!

[@Fitfatherproject]

Thank you Brother 🙏🏼

[@franklinramirez7550]

same

[@HN-bm7kf]

how is your knee now?

[@TheRumpelstinskin]

@@HN-bm7kf He ded now

[@abhishekgodara4539]

Thanks for your valuable time.

[@laurawhy8813]

Exactly what I needed! Thank you for your time and efforts!!!

[@Fitfatherproject]

You're very welcome 🙏

[@garagegymfitness6516]

Some really great exercises here I really appreciate your extensive demonstrations a few things had never considered ie the partial part of the exercises. Many thanks 👍

[@Fitfatherproject]

You're very welcome 👍

[@LiamENGL]

Taking care of your joints is so vital for longevity! really appreciate you sharing your insight.

[@Fitfatherproject]

Thank you Brother 👍

[@brookehankins8585]

Thank you so much! Appreciate having these as an option to still workout and hopefully strengthen the knee to prevent injuries

[@Fitfatherproject]

You're very welcome 🙏

[@langho5704]

Great demonstrations on these exercises, really helpful showing the correct way of doing a leg workout.

[@Fitfatherproject]

Thank you 👍

[@kysonpablo6733]

A trick: watch movies at Flixzone. I've been using it for watching lots of of movies these days.

[@aidengrayson4056]

@Kyson Pablo Definitely, been watching on Flixzone for years myself :D

[@mikeaustin5359]

Thanks Dr. A! Left knee is crunchy and I’m confident if I strengthen my legs the knee will improve. These exercises avoid the deep squat and extension pain! Appreciate the thorough demonstration.

[@Fitfatherproject]

You're very welcome Mike! Here is another exercise that may help you a lot (Lateral step down): kzbin.info/www/bejne/nmaneWytmKypgtk Use a very small box/step... and gradually build up the height as you get stronger. Make sure your hips stay level. I would also suggest you try this exercise barefoot as you can really feel the muscles in your feet activate & contact the ground... which will help your leg muscles activate and stabilize your knee & hip joints. 👍

[@chrissyw.7500]

Thank you so much I'm so glad I found your Channel! I tore my left knee meniscus almost a year ago and decided to join a gym 7 months ago to try and stabilize it as much as possible as my mom suffered from severe osteoarthritis at around my age which is 52 currently. I am so excited to incorporate these new exercises into my routines, I'll definitely let you know how they're working out for me as I progressed with them, about to head into the gym right now and try him out! Thank you so much for your videos and again, I'm so glad I found your Channel!

[@Fitfatherproject]

You're very welcome my friend! I’m very glad this was helpful for you 🙏🏼

[@ferdieandbellaexconde4355]

Thank you very much for the information and your kindness of heart. It was explained very well and it's all for free. Wow, we can't ask for anything more!

[@Fitfatherproject]

You're very welcome Ferdie 🙏🏼

[@annsmith2203]

Thanks. Really good advice

[@NeekRusher]

Thank you for making this video. I been looking for a combo almost low impact leg routine for months. I will use this routine for 90 days and see what results I come back with thank you again.

[@Fitfatherproject]

Awesome my friend! Yes please, let us know your progress 👍

[@williamwatson231]

Thanks for another very informative and helpful video.. Keep them coming

[@Fitfatherproject]

You're very welcome William 👍

[@shotokantiger1024]

This will be very beneficial for my dad, thanks for the tips Dr A.

[@Fitfatherproject]

Awesome Shotokan 🙌

[@toddjohnson1969]

Fantastic video! I really needed some exercises that don't hurt my knees and this is great.

[@Fitfatherproject]

Thank you Todd 👍

[@abdelhauchlef5249]

Thank you, I needed this workout, I will definitely give it a try. 👍

[@wsymphony]

I'll give it a try too.

[@Fitfatherproject]

You're very welcome Abdel 💪

[@Fitfatherproject]

Excellent 👍

[@lianagravel8187]

This comes in helpful for a lot of people including me who have bad knees but still want to work their whole body out :)

[@Fitfatherproject]

🙌

[@emilygardner7499]

Brilliant! Even regular split squats and sump squats hurt my knees but the 'partial' and 'modified' versions shown in this video are excellent! I am really looking forward to trying them at my next gym session! Thank you so much! 😊

[@Fitfatherproject]

You're very welcome 🙏

[@davidvarga2916]

Ooh how times change. I used to out run nearly anyone and never worry about exercising legs when I went to the gym. And now it comes to this. Thanks for the vid.

[@Fitfatherproject]

You're very welcome 🙏

[@shuaneorareneebiera7300]

Thanks for your suggestions. I will definitely give it a try. 👍

[@Fitfatherproject]

You're very welcome Shuane 👍

[@mdjhossain9442]

I have been looking for exercises like this. Thanks for sharing this video.

[@Fitfatherproject]

You're very welcome 👍

[@mdmonowar7339]

Very useful and well explained video. I have learned a lot from it. Thanks for your clear explanation.

[@Fitfatherproject]

Thank you Monowar 👍

[@henryholoman7653]

Simple and easy instruction. Your video will definitely help me out full fill my push up goal. Thanks for the video!

[@Fitfatherproject]

You're very welcome 👍

[@rayamalam2734]

Your knee tips are much more informative, they work. Thanks for sharing.

[@Fitfatherproject]

You're very welcome 😊

[@huizc2250]

thanks for the effort, I find the workout very helpful.

[@Fitfatherproject]

You're very welcome 🙏🏼

[@Pepperek4]

Omg please do more of these! You helped me so much with it!

[@Fitfatherproject]

Thank you my friend! I’m very glad this was helpful for you 🙏🏼

[@jmanns2266]

clear instructions and demo - thanks!

[@Fitfatherproject]

You are very welcome. Thank you for watching! 👊 -The FFP Team

[@RichARichTV]

This is very helpful! Thanks so much!

[@Fitfatherproject]

You're very welcome 🙏

[@nahidislam1534]

Thank you so much for this helpful tips. Definitely we will try it. And we expect that it will help us.

[@Fitfatherproject]

You're very welcome Nahid 👍

[@frankembrey9144]

You are a amazing person... thanks for all your help with my health!!!

[@Fitfatherproject]

My pleasure Frank! Ty for taking the time to write this message of appreciation 🙏🏼❤️

[@niharikapandya8042]

Thanks for this video as i was looking for the legs workout with bad knees!! It is getting difficult for me to workout on my leg days as i have knee pain issue due to wear and tear ! Will surely include these exercises!

[@garryakan5770]

Thank you so much!!!! ☺️ Awesome, effective and safe

[@Fitfatherproject]

You’re very welcome! I’m very glad you found this helpful :)

[@leonidasheets4905]

Thank you for the tips and advice, I have bad knees on my right. It helps a lot.

[@Fitfatherproject]

You're very welcome Leonida 👍

[@nidalalmrir864]

Great exercises, thanks a lot

[@Fitfatherproject]

You're very welcome Nidal 👍

[@tonyjose4663]

such a great video and it is very helpful, thanks for sharing

[@Fitfatherproject]

You're very welcome Tony 👍

[@kimberleighphillips1556]

I'm so fortunate that I came across this video. I had bilateral knee surgery a few months ago and have been trying to be super careful when it comes to exercise. These exercises are very easy on the knees and definitely a challenging workout, in a good way. 😊 Definitely recommend this for anyone with knee issues.

[@Fitfatherproject]

Thank you my friend! I’m very glad this was helpful for you 🙏🏼

[@maleeshelton9087]

Thank you. I need this.

[@Fitfatherproject]

You're very welcome 👍🏼

[@kevinphilip5669]

Thank you sir

[@Fitfatherproject]

You're very welcome Brother 👍

[@atiarwright9512]

Badly needed this workout, learned a lot, thanks for sharing this video.

[@Fitfatherproject]

You're welcome 😊

[@firefighter2699]

Perfect thank you, I have cartlidge damage in my knee and have been doing nothing but upper body lifting the last month, i never thought the day would come where I was craving to do a leg workout without making the damage even worse

[@Fitfatherproject]

You're very welcome 🙏

[@jbird1777]

This video about working out legs was great! I learned a lot new things and definitely recommend checking it out.

[@Fitfatherproject]

Thank you 🙏🏼

[@VPOFIT]

Hi Doc. Recovering from knee replacement. Thanks for this list. I have been looking for exercises like this. Best, Rob_

[@Fitfatherproject]

Hey Rob! Here is another exercise that may help you a lot (Lateral step down): kzbin.info/www/bejne/nmaneWytmKypgtk Use a very small box/step... and gradually build up the height as you get stronger. Make sure your hips stay level. I would also suggest you try this exercise barefoot as you can really feel the muscles in your feet activate & contact the ground... which will help your leg muscles activate and stabilize your knee & hip joints.

[@judyholmes480]

Thanks! I’ve been avoiding any kind of workout because my knees hurt so much. So glad I found this!

[@Fitfatherproject]

Awesome my friend! You're very welcome 🙏 😊

[@nessiemupfeki]

Excellent video!! I am 44 years old and I have a slight knee pain on left leg that just started from nowhere so I have stopped intense workouts to focus on healing my knee so this will come in handy

[@Fitfatherproject]

Thank you my friend! I’m very glad this was helpful for you 🙏🏼

[@lauralineg5313]

Thank you for some great ideas to get an effective leg workout. I was able to do most of these without the usual knee pain.

[@Fitfatherproject]

Awesome my friend! You're very welcome 👍🏼

[@naimasiddique3727]

I was looking for this workout video. Thanks

[@Fitfatherproject]

You're very welcome Naima ☝️

[@larryjones498]

Thank you so much! Very helpful!

[@Fitfatherproject]

Awesome my friend! You're very welcome 🙏

[@kissedbyjada7136]

I appreciate this so much! Thank you!

[@Fitfatherproject]

You're very welcome 🙏

[@cryptosoldier4100]

Thanks for sharing this video, there were somethings about knee strength that really helped me.

[@Fitfatherproject]

You're very welcome 😊

[@luciawade7652]

Great info. Thanks

[@Fitfatherproject]

You're very welcome 🙏

[@neilbeech4093]

thanks for your exercises!

[@Fitfatherproject]

You are very welcome! And if looking for a more comprehensive approach to your overall fitness and nutrition, check out our LIFETIME membership sale, ending tonight! www.fitfatherproject.com/lifetime-2024-l Best of luck! -The FFP Team

[@sneakywalrus_3424]

I hurt my knees from overtraining distance running. Haven’t been able to do squats since. I found this workout really helpful, particularly the partial split squats and the dumbbell deadlift. Definitely incorporating these into my rotation

[@Fitfatherproject]

I'm glad you found this so helpful :-)

[@pawankhatrichhetri3264]

your videos are always informative and interesting.

[@Fitfatherproject]

Thank you very much Pawan 🙏🏼

[@dotcomdotcomdotcom4592]

Thank you very much sir. I need this information badly. You are great person.

[@Fitfatherproject]

You're very welcome 🙏

[@pacificbuildingcare]

Great info thank you

[@Fitfatherproject]

You're very welcome 🙏

[@malcolmmetty539]

selecting the best exercises that limits bone on bone friction in the knee area while strengthening it makes quite the difference in ones long term fitness plans , straightforward and comprehensive material , thanks Dr A.

[@Fitfatherproject]

You're very welcome Malcolm 👍

[@jackjohnson7853]

seem like great exercises! thanks for sharing doc

[@Fitfatherproject]

You're very welcome Jack 👍

[@shuaneorareneebiera7300]

A great method for everyone. I will try this at home.very useful tips and thanks for this.

[@Fitfatherproject]

You're very welcome Shuane 👍

[@_einodmilvado]

Thank you! Bless you!

[@Fitfatherproject]

You're very welcome 🙏

[@jaisharma6972]

Thanks for such a better trick!!

[@Fitfatherproject]

You're very welcome Jai 😊

[@sonyag.coaching]

You are a blessing! Thank you ☺️

[@Fitfatherproject]

🙏🏼

[@user-qr1ov4jn6p]

Great video pal. Really useful. Thanks

[@Fitfatherproject]

You're so welcome! I'm glad you found this so helpful :-)

[@taahailyas9782]

Very effective way of doing leg workouts, will definitely try these techniques from now on.

[@Fitfatherproject]

Awesome Taaha 👍

[@Oddavid]

excellent explanation, im going to do this soon!

[@Fitfatherproject]

Awesome Jhon 👍

[@billyrbii]

So glad I found this video. Perfect options for my bad knees. Thank you!

[@Fitfatherproject]

You're so welcome! I'm glad you found this so helpful :-)

[@souagali7912]

Thank you sir.God bless you.

[@Fitfatherproject]

Amen 🙏

[@flippowers8556]

with my knees I'm always on the look out for new exercises I can do and these are all great!

[@Fitfatherproject]

Awesome 👍

[@jorgestapleton1945]

Excellent content is very good thanks so much for share this video is amazing your explanation

[@Fitfatherproject]

Thank you Denise 👍

[@jacobsmith214]

A great method for everyone. I will try this at home.very useful tips and thanks for this.keep it up.

[@Fitfatherproject]

Thank you Jacob 👍

[@wicko1231]

This was great! I was wondering how I could get an effective lower body workout without aggravating my knee. Very clearly explained and demonstrated. Will let you know how my strength progresses!

[@Fitfatherproject]

Thank you my friend! I’m very glad this was helpful for you 🙏🏼

[@shanzys2cents]

Yas! So helpful!

[@Fitfatherproject]

Thank you very much 👍🏼

[@genealuidhardt3454]

Thanks for your suggestions this is a better trick.

[@Fitfatherproject]

You're very welcome 👍

[@lisas44]

Thanks for explaining the deadlift technique.

[@Fitfatherproject]

You're very welcome 🙏

[@bhavnapandey7928]

thank you sharing video good information leg workout.

[@Fitfatherproject]

You're very welcome 🙏🏼

[@peterstrand1425]

Very good. It helps me a lot. Thanks!!

[@Fitfatherproject]

You are very welcome! And if looking for a more comprehensive approach to your overall fitness and nutrition, check out our LIFETIME membership sale, ending tonight! www.fitfatherproject.com/lifetime-2024-l Best of luck! -The FFP Team

[@JoeClyde579]

Good video. Thanks

[@Fitfatherproject]

You're very welcome Brother 👍🏼

[@janicehansen999]

Very helpful. I am trying to build my strength in preparation for a total knee replacement, but I feel I can do these. I may need to hold on to TRX straps for balance on the second one with the leg up. I'm definitely adding this to my routine.

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@arielajohns]

Thank you!

[@Fitfatherproject]

You're very welcome Ariel 👍🏼

[@beatriza.4626]

you’re an angel thank you so much

[@Fitfatherproject]

You're very welcome Beatriz 👍🏼

[@rand0m359]

Thank you! I have two permanently damaged knees, and have been looking for lower body exercises that accommodate injuries. I'm excited to try these!

[@Fitfatherproject]

You are very welcome! And if looking for a more comprehensive approach to your overall health and fitness (including knee-friendly workouts), check out our 1-week LIFETIME membership sale, helping members reclaim their wellness....for LIFE! www.fitfatherproject.com/lifetime-2024-l Best of luck! -The FFP Team

[@ericaami971]

Hello Dr. Balduzzi, This video will help me a lot. I have some meniscus problems the doctors say but they mostly feel that "an operation" would help. I don't want that though. So I have been taking it easy and being careful not to strain my knees in any way. I found your video today and I practised some of the exercises as you did them, to see which ones work for me. I can do three of the exercises and if I forget how to do them, I can always watch your video again. Thank you I am very pleased. I miss Fitness so much!! I don't really subcribe to anything, but I will today. I had no pain whatsoever doing your the three exercises. Very nice!

[@Fitfatherproject]

Awesome Erica! That makes me really happy to hear, you're very welcome 🙏

[@SuperTibo123]

Since knee operation been a problem to work my knees out... Thoses excercises especially #2 are perfect. Thanks a lot !

[@Fitfatherproject]

You're very welcome 🙏

[@minit126]

Thank you so much!!!❤

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@sarahtyler3738]

Recovering from hip replacement. In physical therapy but having trouble bending from waist keeping core tight. Trying to build back glutes and leg muscles that are weak. U have so helped me see how to protect my knees that I was starting to have problem with in hip exercises. I never had knee pain before doing exercise for glutes. Thank you for this video. I'm older and small framed and glutes weak cause back pain in doing most hip replacement therapy. These helped. I'll try getting stronger.

[@Fitfatherproject]

Keep up your effort on recovery. You are focusing on the right things and with enough time and consistency you will get back to strength, mobility, and great heath!

[@ronwilliams5907]

Great information Dr! My right knee (which was hurting) is feeling better already after doing this work-out.

[@Fitfatherproject]

Awesome my friend! Ty 🙏

[@ANVERKAMISS]

Great ideas for my knee problem! Thanks dude.

[@Fitfatherproject]

You're very welcome 🙏

[@erintimm8873]

So helpful! Having to re-learn how to workout with my bad knees. It's so frustrating because I've been able to do pretty much any kind of strength training and running for so many years but my knees are not happy about it anymore! 😭 These exercises are great and make me feel like I'm getting a good workout!

[@Fitfatherproject]

Thank you my friend! I’m very glad this was helpful for you 🙏🏼

[@almapierce6452]

I’m in my 30’s with osteoarthritis. This is great, thank you so much! I was training through the pain, not smart in my end.

[@Fitfatherproject]

You're very welcome 🙏

[@vernita0216]

Me too... Such great information!

[@nancyhossain2270]

This video is really helpful and thes exerices I hopfully showing the correct system of processing

[@Fitfatherproject]

Excellent 👍

[@ThePinkSpider]

Boy do these come in handy. My knees have been crap for years! Thank you!!

[@Fitfatherproject]

You are welcome 👍

[@Kmasse8]

Seen a few of your videos (streching and this one) and these are really excellent! Subscribed.

[@Fitfatherproject]

Awesome my friend! Really happy to have you with us. Explore our channel. We have a ton of awesome stuff here. Our website is also a fantastic resource. pulse.ly/72losm546l

[@raechelyndawn2580]

You are a great teacher. Thank you so much.... I was working out at the gym doing leg presses and curls and boom... my knees started hurting. I was bummed but I will check these out.

[@Fitfatherproject]

You're welcome my friend! I’m very glad this was helpful for you 🙏🏼

[@patricka.crawley6572]

Very good. Realistic...and human.

[@Fitfatherproject]

Thank you very much 👍🏼

[@LoriDeArmond]

So glad I found this! Climbing out stairs is hard because I have knee pain. I actually use the banister and pull my self up the stairs.

[@Fitfatherproject]

Thank you my friend! I’m very glad this was helpful for you 🙏🏼

[@user-ew7rc7eh8b]

very nice video, thx

[@Fitfatherproject]

You’re very welcome 🙏🏼

[@estoyloco9020]

Looks great, I hurt myself a month ago and was looking for some kind of exercises that i could do

[@Fitfatherproject]

Excellent! Happy to help 👍

[@awantamta]

Some awesome exercises there

[@Fitfatherproject]

Thank you very much 👍🏼

[@shtoksy]

Thank you!!!

[@Fitfatherproject]

You're very welcome 🙏

[@emalynsantos4401]

I definitely need these exercises! Been having issues with my knees like its painful when i stand up after a long time sitting down.

[@Fitfatherproject]

Hi Mandy, here is another exercise that may help you a lot (Lateral step down): kzbin.info/www/bejne/nmaneWytmKypgtk Use a very small box/step... and gradually build up the height as you get stronger. Make sure your hips stay level. I would also suggest you try this exercise barefoot as you can really feel the muscles in your feet activate & contact the ground... which will help your leg muscles activate and stabilize your knee & hip joints 👍

[@mikehussey3078]

So Nice video really helpful..

[@Fitfatherproject]

Thank you very much Mike 👍