Low-Impact Exercises for Bad Knees: 9 Knee-Friendly Moves at Home

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Sore or stiff knees often make people stop exercising altogether, but for many types of knee pain, the right kind of movement helps more than rest. Stronger thigh and hip muscles take load off the knee, and steady low-impact cardio keeps joints moving without pounding them.

This guide covers nine low-impact exercises for bad knees, easy swaps for the moves that usually hurt, and a simple weekly plan.

Important: if your knee is swollen, gives way, locks, or the pain followed an injury, see a doctor or physical therapist before exercising. This article is general information, not a diagnosis.

The basic rules for knee-friendly exercise

• Use the pain rule. Mild discomfort (up to about 3 out of 10) that settles within a day is usually OK. Pain that’s sharp, or worse the next day, means scale back.
• Control depth. Shallow squats and short steps are fine. Deep bending under load is where many knees complain.
• Strengthen hips and thighs. The quads, hamstrings and glutes are your knees’ shock absorbers.
• Warm up. Five minutes on a bike or marching in place before strength work.

The CDC’s arthritis resources note that regular physical activity can reduce pain and improve function for many adults with arthritis.

Swap this for that

The 9 knee-friendly exercises

1. Stationary cycling

Cycling moves the knee through a smooth, repeated range with no impact. A recumbent bike adds back support and is easy to get on. Start with 10 minutes at low resistance. See our recumbent bike workouts.

2. Seated pedaling or under-desk elliptical

If a full bike is too much, a seated pedal machine gives the same gentle motion. Our Cubii Move review looks at one popular model.

3. Straight-leg raise

Lie on your back with one knee bent. Tighten the thigh of the straight leg and lift it to the height of the bent knee. Lower slowly. 2 × 10 per leg. This strengthens the quads with no knee bending.

4. Seated leg extension

Sit tall and slowly straighten one knee, squeeze, then lower. Work in a comfortable range. Add a light ankle weight later.

5. Glute bridge

Lie with knees bent and feet flat. Push through your heels and lift your hips. Strong glutes help control the knee when you walk and climb stairs.

6. Box squat to a chair

Stand in front of a chair, reach your hips back and sit down lightly, then stand up. The chair controls the depth. Use a higher seat or a cushion if needed.

7. Side-lying leg raise

Lie on your side and lift the top leg about a foot, toes pointing forward. Works the hip muscles that keep the knee from caving in.

8. Step jacks

A no-jump version of jumping jacks: step one foot out to the side while raising your arms, then return and switch. Keeps your heart rate up with no landing.

9. Flat walking

Walking on flat ground, a treadmill or walking pad keeps knees moving. Avoid long downhill walks early on, as going downhill puts more braking force through the knee. Our 30-day walking plan builds up gradually.

A simple weekly plan

• 3 days a week: 20–30 minutes of cycling or walking.
• 2 days a week: exercises 3–7, 2 sets of 8–12 reps.
• Daily: gentle stretching, like our daily stretching routine.

Cardio machines ranked by knee impact

• Lowest: recumbent bike, upright bike, under-desk pedals, rowing (with good form), swimming.
• Low: elliptical, walking on flat ground or treadmill. See our low-impact elliptical workouts.
• Moderate: stair stepper (keep the steps short), incline walking.
• Higher: running, jumping rope, high-impact classes.

FAQ

What is the best exercise for bad knees?

There’s no single best one, but cycling and quad and hip strengthening are among the most commonly recommended.

Should I exercise if my knees hurt?

For ongoing stiffness or arthritis, gentle exercise often helps. For new, sharp or swollen knee pain, get checked first.

Are squats bad for your knees?

Not usually, if depth and load match your knees. Box squats to a chair are a safe way to start.

Is walking good for bad knees?

For many people, yes. Start with short, flat walks in supportive shoes and build up.

Written by the Lilac Reviews Editorial Team. This article is general fitness information, not medical advice. If you have a health condition, recent injury or surgery, talk to your doctor or physical therapist before starting a new exercise routine.

This guide is for general information only and is not medical advice. Talk to a qualified professional before starting a new exercise program, especially if you have an injury or health condition.