No one likes a leg day, but it is literally a nightmare for people who suffer from knee pain. However, the results of these exercises are visible. So we decided to write an article on how to exercise when your knees hurt.
First of all, we would like to warn you that knee pain during exercise is not uncommon. There are many reasons that cause them, such as damage to cartilage or ligaments and many others. Knee pain can be caused by poor exercise technique or improper engagement of the knee joint muscles. You may also be surprised by an unpleasant crackling and crunching in your knees, which may not immediately mean the worst.
So don’t believe the myth that if you have knee pain you can’t exercise. There are a lot of people even running after knee replacement. However, be careful, you can only exercise if you have visited a doctor and you know that your knees are fine. If you feel severe pain or swelling when moving, consult your doctor before performing the following exercises or any other exercise plan.
How to exercise if your knees hurt
The knees are complex joints in the body and only a doctor can assess whether you are well and whether you are ready for training. If so, you should start strengthening your knees for better endurance and flexibility. If you feel pain, listen to your body and slow down the exercise. We also recommend variable cardio exercises.
If your knees hurt, replace the exercises and sports that strain your knee joints with exercises that don’t put too much pressure on them. In practice, this means replacing zumba, aerobics, jumping and running with cycling, swimming or brisk walking. We’ll also take a look at strength exercises that you can try if your knees hurt. But first, we will give you a few tips that you should remember before exercising.
10 exercises for people who feel knee pain while squatting
In general, in the case of knee pain, you should not perform exercises in which the knee is in front of the toes. Therefore, in the following chapters, we will introduce you to exercises that you can perform even when you feel knee pain.
1. Step forward with a kettlebell
The first exercise is a step forward with a kettlebell. All you need for this exercise is a kettlebell and step platform. How is it performed? Place one foot on the step platform and step by activating the buttock muscles. Hold the other leg at a 90-degree angle. Then return to the starting position and switch legs. Perform 4 sets of 15 reps for each leg.
2. Bulgarian Split squat
To perform a Bulgarian squat properly, place one foot on the step platform behind you and let it rest. The other leg is in front and lowers at a 90-degree angle. If you want, you can exercise with a barbell or dumbbell.
If your knees hurt, place your front leg as far away from the step platform as possible, to maintain a 90-degree angle as you lower and raise. Perform 2-3 sets of 15 reps.
3. Romanian deadlift or deadlift with outstretched legs (Stiff-Legged)
The most important thing when performing a Romanian deadlift is to use heavy weights. If you are a man and weigh at least 77 kg, you should work with a weight of 130 kg. Stand with your feet hip-width apart, place a dumbbell in front of you. Keep your back straight and your knees slightly bent. Run the buttocks and hamstrings to lift the dumbbell to the waist. Stay in that position for a while and return to the starting position. Perform 4 sets of 8-12 reps.
4. Reverse Step on the Slide Board
While classic strides can be uncomfortable if you have a sensitive knee, then you can perform reverse strides on a slide board. You can also perform this exercise with a kettlebell. If you can, take a dumbbell and grab it with both hands forward, below chin level.
5. Reverse Sled Drags
Track training is possible in well-equipped fitness centers or gyms. The reverse drags pulling exercise is an excellent rehabilitation exercise to build strength. This exercise will certainly not replace lifting heavy weights, but you can use it to train your muscles even after severe knee problems. In addition, it is an excellent prevention of muscle loss.
Start by standing behind the trail. It would be perfect to have a belt around your waist in addition to your arms, with which you could additionally fasten it. So, hold the strap with your hands so that your elbows are facing down and back. Keep your hands on your body at all times. Turn on your muscles and move backwards. Select the load on the track according to the knee pain. If your knees don’t hurt while exercising, the weight is fine. Exercise for at least 3 minutes.
6. Dead Lifting with One Leg
It is a variation of deadlift that is geared towards stability. This means that everything from your cor, over your hips to your hamstrings, must be in balance. Stand up straight, place your feet next to each other. Grab the weight in your right hand.
Transfer the weight to the left leg and keep the left knee slightly bent. Then, raise your right leg behind your body so that your core is parallel to the floor. At the end of the movement, your core and right foot should be almost parallel to the floor. Squeeze the core muscles firmly and hold, then return to the starting position. In the starting position, you should feel your buttocks, hold for a while and repeat the exercise.
Bridge is an exercise that activates the buttocks and hips without causing knee pain. Adding more elastic bands will help you target your butt muscles. 
Lie on your back, put your hands on the mat next to each other. Bend your knees and keep your legs wide. Place elastic bands around the thighs, just above the knees. Tighten your buttocks, core and raise your hips a few inches above the floor. Your body should form a straight line from your shoulders to your knees. Hold on for a while and slowly go back down.
8. Swing with Girja
A weightlifting swing will strengthen your knee and butt tendons. Stand with your feet shoulder-width apart and hold the dumbbell with both hands. Bend your knees and do a half squat. Hold the dumbbell between your legs as shown below. Use your hips and perform a swing with a dumbbell to stand upright. In the upper position, tighten the buttocks and return to the starting position.
9. Steps to the Side
The step-to-step exercise focuses on the buttocks and hip muscles. Start in a squat position with an elastic band just above the knee. Take a big step to the right with your right foot and keep walking that way. Then go back in the opposite direction.
The “Monster Walk” exercise is performed in a similar way. Again, you need to start with squats with an elastic band above the knee. However, during this exercise, you should walk forward.
10. Squat Towards the Wall
Stand with your back against the wall and keep your legs wide, about one step away from the wall. Slowly bend your knees into a squat, keeping your back and pelvis against the wall. However, do not bend your knees too deep, you need to have a 90 degree angle at the knees. The knee should not cross over the toes. Hold for 10-15 seconds and return to starting position. If you feel too much pressure on your knees, change your position.
We believe we have helped you choose lower body exercises with knee pain. Try them out and tell us about your foot routine in the comments below. Also, share your tips on good nutrition for joints. If you liked the article and found it useful, then support us by sharing this article. Remember, exercise should bring pleasure, not pain. Therefore, follow your doctor’s advice and listen to your body when performing the above exercises. Good luck!