What exercises are good for bad knees? The best and worst, with a weekly plan
The best exercises for bad knees are low-impact cardio (walking, cycling, swimming, water exercise, an elliptical) and strength work for the muscles that hold the knee steady: the thighs, the hips and the calves. Moves like sit-to-stands from a chair, wall sits, step-ups, bridges, side-lying leg raises and seated knee extensions build that strength without pounding or twisting the joint.
The worst are usually the high-impact and deep-bend moves done too soon: running on hard ground, jumping, deep squats and full lunges under load, and anything that twists on a planted foot. Most of them aren't banned forever; they're things you build back to. Below is the full list, which exercises suit which kind of knee pain, a simple rule for how much pain is fine, and a week that puts it together. It is written for women over 40 training at home. If your knee is swollen, locks, gives way, or you can't put weight on it, see a doctor or physical therapist before you start.
Why exercise helps bad knees
It can feel backwards to move a joint that hurts. But for the most common causes of knee pain after 40, osteoarthritis and pain around the kneecap, exercise is the first treatment guidelines recommend, not a last resort. The 2019 American College of Rheumatology and Arthritis Foundation guideline for knee osteoarthritis "strongly recommends" exercise for everyone with the condition, alongside tai chi and, for those who carry extra weight, weight loss.
Three things happen when you train a sore knee well:
- Stronger thighs take load off the joint. Your quadriceps (front of thigh) act like shock absorbers each time your foot lands. When they're weak, more of that force goes straight through the cartilage.
- Stronger hips keep the knee in line. Weak muscles at the side of the hip let the knee drift inwards on stairs and squats, which is a common trigger for pain around the kneecap.
- Movement keeps the joint fed and less stiff. Cartilage has no blood supply of its own; it relies on movement and loading to take in fluid. Stiffness after sitting is often worst in people who move least.
The best exercises for bad knees
Low-impact cardio
| Exercise | Why it's knee friendly | Watch out for |
|---|---|---|
| Walking | Weight-bearing but low impact; easy to dose in minutes | Steep downhills and long stair descents load the kneecap most; shorten your stride |
| Cycling (stationary or outdoors) | Smooth, no impact, strengthens the thighs | A seat set too low makes the knee bend too far; at the bottom of the stroke your knee should be only slightly bent |
| Swimming and water walking | The water takes much of your weight | Breaststroke kick twists the knee; use a flutter kick or water walking instead |
| Elliptical trainer | Feet never leave the pedals, so no landing | Keep the resistance moderate at first |
| Tai chi | Slow, controlled weight shifts; recommended by the ACR guideline for knee osteoarthritis | Keep the stance high; don't sink into deep bends |
| Rowing machine | Seated, no impact, works legs and back | Stop the slide before your knees are fully bent if that hurts |
Strength exercises
These ten are the ones we use most for sore knees at home, roughly from easiest to hardest. Each one has its step-by-step and sets in our knee friendly exercises for legs guide; here is what each does and who it suits.
| Move | Works | Good when |
|---|---|---|
| Quad set (tighten the thigh with the leg straight, 5-second hold) | Quads | The knee is very sore or you're just starting |
| Straight-leg raise, lying down | Quads, hip | Bending the knee hurts |
| Seated knee extension, with or without a band | Quads | You want thigh strength without standing |
| Glute bridge | Glutes, hamstrings | Almost always; the knee barely moves |
| Side-lying leg raise or clamshell | Outer hip | Your knee caves in on stairs |
| Hamstring curl, standing or with a band | Hamstrings | Balancing the front of the thigh |
| Wall sit, shallow | Quads | Moving squats hurt; holding still is often easier |
| Sit-to-stand from a chair | Quads, glutes | Getting up from a chair is hard; the most useful move for daily life |
| Step-up onto the bottom stair | Quads, glutes | Stairs are your problem: train them |
| Calf raise at a counter | Calves | Always; strong calves help absorb landing |
Hips matter as much as thighs here. If you want a set of moves just for them, see knee friendly exercises for glutes.
The worst exercises for bad knees, and what to do instead
"Worst" here means most likely to flare a knee that is already sore. Plenty of people with knee arthritis squat, hike and even run; they built up to it. While your knee is sensitive, swap these:
| Often flares sore knees | Why | Do this instead |
|---|---|---|
| Running, jogging on pavement | Each landing carries a few times your body weight through the knee | Brisk walking, cycling, elliptical |
| Jump squats, burpees, box jumps | Fast, high-force landings | Sit-to-stands at a steady pace |
| Deep squats with weight | Kneecap pressure rises as the knee bends further | Squat to a chair, or the options in squat alternatives for bad knees |
| Walking lunges and deep lunges | Deep bend plus balance; the knee often drifts in | Split squat holding a chair, short range |
| Leg extension machine with heavy weight, full range | Highest kneecap stress near full straightening under heavy load | Seated band extension, light, or a limited range |
| Kneeling on a hard floor | Direct pressure on the kneecap | A folded towel or cushion, or skip kneeling moves |
| Twisting on a planted foot (some dance and racquet moves) | Twist under load stresses the meniscus | Step and turn the whole foot |
| Hurdler's stretch | Twists the bent knee | Lying hamstring stretch with a towel |
Squats get the worst reputation, and much of it is out of date. For a closer look at what the research says, see is squatting bad for knee arthritis.
Which exercises suit which knee problem
"Bad knees" covers several different problems. A doctor or physical therapist can tell you which one you have; these are the patterns most guides agree on.
| Problem | Typical signs | Usually goes well | Usually go easy on |
|---|---|---|---|
| Knee osteoarthritis | Age 45+, stiffness after rest that eases within 30 minutes, ache with use | Cycling, walking, water exercise, tai chi, sit-to-stands, step-ups, bridges | Long runs on hard ground, heavy deep squats while it's flaring |
| Pain around or behind the kneecap | Aches on stairs (often down), after sitting long, when squatting | Hip strength (side raises, clamshells, bridges), shallow wall sits, step-ups on a low step | Deep squats and lunges, full-range heavy leg extensions, kneeling |
| Old meniscus or ligament injury, now settled | Occasional catching, feels less stable | Thigh and hip strength, balance work on one leg near a counter | Twisting and pivoting, jumping until strength is back |
| Knee replacement (once your surgeon has cleared you) | Stiffness, weakness in the thigh | Cycling, walking, sit-to-stands, step-ups | High impact and kneeling; follow your surgeon's list |
How much pain is fine while you exercise
A sore knee often aches a little when you train it, and that isn't a sign of harm. Two simple rules help you tell the difference:
- The 0–10 rule. Pain up to about 3 out of 10 during the move is fine. 4–5 means make it easier: less depth, fewer reps, a lower step. Above 5, or sharp pain, stop that move today.
- The 2-hour rule (used by the Arthritis Foundation). If your knee hurts more 2 hours after exercise than it did before, you did too much: do less next time, but don't stop altogether.
Also check the next morning. A knee that's stiffer or more swollen than usual the day after says the same thing: back off one step, then build again.
A week of exercise for bad knees
The US Physical Activity Guidelines ask adults for 150 minutes of moderate activity a week plus muscle strengthening on 2 or more days, and they apply to people with arthritis too. Here is that week, sized for sore knees:
| Day | Do | Time |
|---|---|---|
| Monday | Strength A: sit-to-stand, bridge, seated knee extension, side-lying leg raise, calf raise. 2–3 sets of 10–12 | 20 min |
| Tuesday | Walk or cycle at a pace where you can talk but not sing | 25–30 min |
| Wednesday | Strength B: step-up, wall sit, hamstring curl, clamshell, calf raise | 20 min |
| Thursday | Walk, cycle or swim | 25–30 min |
| Friday | Strength A again | 20 min |
| Saturday | Longer walk, swim, or a tai chi class | 30–45 min |
| Sunday | Rest, or a gentle stretch: lying hamstring stretch, standing calf stretch, quad stretch holding a counter | 10 min |
If that's too much, start with two strength days and three 10-minute walks, and add 5 minutes to each walk every week your knee stays calm. Short bouts count: three 10-minute walks do the same job as one 30-minute walk.
If you'd rather have this sized for you, the free 2-minute home strength quiz asks about your knees, back and time and builds a 12-week plan around them.
How to progress over 6 weeks
| Weeks | Change |
|---|---|
| 1–2 | Easiest versions, 2 sets each. Higher chair, low step, shallow wall sit. Learn to keep the knee in line with your second toe. |
| 3–4 | 3 sets. Lower the chair one cushion, hold the wall sit 10 seconds longer, add a light band to knee extensions. |
| 5–6 | Hold dumbbells for sit-to-stands and step-ups, or slow the lowering to 3 seconds. Try a split squat with a hand on a chair. |
Move on only when the current step passes both pain rules for a full week. Progress one thing at a time: depth, load or reps, not all three.
Form tips that protect the knee
- Knee over the second toe. Don't let it fall inwards. A mirror helps.
- Sit back, not down. In chair squats, push your hips back as if reaching for the seat; the knee travels less.
- Whole foot on the step. Push through the heel on step-ups, not the toes.
- Slow on the way down. Control the lowering for 2–3 seconds; that's where most of the strength is built.
- Good shoes. Supportive, cushioned shoes for walking; bare feet or flat soles are fine for floor work.
When to see a doctor or physical therapist
Get your knee checked before you train it if it is hot, red or very swollen, if it locks or gives way, if you can't put weight on it, if pain followed a fall or a twist with a pop, or if you have fever with knee pain. See someone too if pain keeps getting worse over a few weeks despite easing off, or wakes you at night. A physical therapist can set your starting point, and many people need only a few visits.
Questions people ask
Is walking good for bad knees?
For most people, yes. It's the most common exercise recommended for knee osteoarthritis. Start with flat routes and short walks, and build time before speed or hills.
Should I stop exercising if my knees hurt?
Usually not. Use the pain rules above: make the move easier rather than stopping, unless pain is sharp, above 5 out of 10, or comes with swelling, locking or giving way.
Are squats bad for bad knees?
Not as such. Squats to a chair, at a depth that passes the pain rule, are one of the best things you can do. Deep, heavy, fast squats are what to build up to slowly.
Is cycling or walking better for bad knees?
Both are good. Cycling has no impact and suits a knee that's flaring; walking is weight-bearing, which also helps your bones. Many people do both.
How long until my knees feel better?
In trials of exercise for knee osteoarthritis, programs usually run 6–12 weeks before pain and function are measured. Most people notice stairs and chairs getting easier within a few weeks of training twice a week.
Can exercise make knee arthritis worse?
Well-dosed exercise is one of the main treatments for it. Too much too soon can flare it for a few days, which is why the 2-hour rule and slow progression matter.
A plan that works around your knees
The 2-minute home strength quiz asks about your knees, back, equipment and time, then shows the 12-week plan it builds, in sessions of about 15 minutes.
Take the quizMore plain guides on getting stronger at home: all our home strength guides.
Sources: Kolasinski S. et al., 2019 American College of Rheumatology/Arthritis Foundation guideline for the management of osteoarthritis of the hand, hip and knee, Arthritis Care Res, 2020. Arthritis Foundation, the 2-hour pain rule. American Academy of Orthopaedic Surgeons, OrthoInfo, Knee conditioning program. US Department of Health and Human Services, Physical Activity Guidelines for Americans, 2nd edition, 2018. NIAMS (NIH), Knee problems. This guide is about exercise and is not medical advice; if a physical therapist or doctor has given you a programme, follow theirs.