Exercises for Bad Knees: Alternatives
Ways to train around deep knee flexion. When bending the knee under load hurts, these are the movements that still build legs and hips, each with an animated form guide covering the setup, the execution and the usual mistakes. Three to six in a session is plenty. This is training guidance rather than medical advice, so a knee that is getting worse needs a professional first.
35 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01IntermediateRomanian Deadlift (RDL)Hamstrings, Glutes, Back · Barbell or Dumbbells→02IntermediateDeadliftFull Body and Posterior Chain · Barbell→03BeginnerGlute BridgeGlutes, Hamstrings, Core · None→04IntermediateBarbell Hip ThrustGlutes · Barbell + Bench→05BeginnerLeg PressQuads, Glutes · Leg Press Machine→06BeginnerLeg CurlHamstrings · Machine→07IntermediateSumo DeadliftGlutes, Quads, Back · Barbell→08BeginnerBarbell CurlBiceps · Barbell or EZ Bar→09BeginnerHammer CurlBiceps, Forearms · Dumbbells→10BeginnerDead BugDeep Core · None→11BeginnerBird DogCore, Low Back, Glutes · None→12BeginnerTrap Bar DeadliftFull Body, Posterior Chain and Quads · Trap Bar→13AdvancedNordic Curl (Assisted)Hamstrings · Partner or Anchor + Pad→14BeginnerSled PushLegs, Glutes, Conditioning · Sled→15BeginnerGoblet Box SquatQuads, Glutes · Dumbbell + Box or Bench→16AdvancedDeficit DeadliftHamstrings, Glutes, Back · Barbell + Plate to Stand On→17IntermediateRope Hammer CurlBiceps, Brachialis, Forearms · Cable + rope→18IntermediatePreacher CurlBiceps · Preacher bench + barbell→19BeginnerConcentration CurlBiceps · Dumbbell + bench→20IntermediateIncline Hammer CurlBiceps, Brachialis · Incline bench + dumbbells→21BeginnerCable CurlBiceps · Cable + straight bar→22IntermediateSpider CurlBiceps · Incline bench + dumbbells→23IntermediateReverse CurlBrachioradialis, Forearms, Biceps · Barbell→24BeginnerSeated Hip AbductionGlute Medius · Machine→25BeginnerCable Pull-ThroughGlutes, Hamstrings · Cable + rope→26AdvancedNordic Hamstring CurlHamstrings · Partner or anchor→27IntermediateScott CurlBiceps · Preacher bench + dumbbell→28IntermediateDrag CurlBiceps · Barbell→29IntermediateBelt SquatQuads, Glutes · Belt squat machine or setup→30AdvancedReverse Nordic CurlQuads, Hip Flexors · Bodyweight→31AdvancedJefferson CurlHamstrings, Spine · Light dumbbell→32BeginnerBackward Sled DragQuads, Knees · Sled→33IntermediatePreacher Hammer CurlBrachialis, Biceps, Forearms · Preacher bench + dumbbells→34AdvancedGlute Ham RaiseHamstrings, Glutes · GHD machine→35AdvancedSuitcase DeadliftCore, Obliques, Grip, Legs · Barbell or dumbbell→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern (a push, a pull, a squat, a hinge) before adding isolation work. That covers the body with the fewest exercises.
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