Which leg exercises are safe for bad knees?

Hip-and-glute work that avoids deep loaded bending — bridges, clamshells, side-lying raises and shallow supported squats. They build the muscles that protect the knee without grinding the joint, which is exactly what this routine guides.

Can I work my legs without hurting my knees?

Yes — most knee-friendly programs train the hips and glutes and keep knee bend shallow and supported. Skip deep lunges and full squats; this routine is built around that principle.

Will strengthening help my knee pain?

Often, yes. Stronger hips and glutes reduce the load that reaches the knee, and gentle quad work helps too. Build up gradually and see a clinician for persistent or sharp knee pain.

Workouts & Recovery · Recovery

Knee-friendly lower body

Lower-body strength and mobility for cranky knees — every move builds the hips and glutes without deep loaded knee flexion. Bridges, clamshells and side-lying raises fire the muscles that protect the knee; a figure-4 and a support-assisted squat hold keep the joints comfortable. The app names each move, times it, switches sides and runs two gentle rounds. No deep lunges, no pistols, nothing that grinds the knee.

Moves: 5
Length: ≈ 11 min
Level: All levels

Also known as knee friendly exercises, leg exercises that don't hurt knees, low impact lower body no knee pain.

How the session works

1Set up on a mat with a chair, rail or door frame within reach for the squat hold.
2Press start. The app names each move, cues it, and counts every interval down.
3Keep the squat shallow and supported — go only as deep as your knees stay quiet.
4It runs two rounds over eight to twelve minutes; stop any move that bothers a knee.

The moves

Glute bridge35s
Drive through your heels and squeeze your glutes at the top.
Clamshell30s · each side
Knees bent, open the top knee, keep your hips stacked.
Side-lying leg raise30s · each side
Lift the top leg with the heel leading; no rocking.
Supine figure-430s · each side
Thread the arms through and pull the back thigh toward your chest.
Supported deep-squat hold40s
Hold a sturdy support, sink only as far as the knees stay quiet — heels down.

What it's good for

Builds the glutes and hips that stabilise and protect the knee.
Zero deep loaded knee flexion — no lunges, pistols or grinding squats.
Strength and mobility in one gentle, repeatable lower-body set.

The evidence. Strengthening the hips and glutes is well supported for easing and preventing common knee pain, and load can be built without deep knee flexion; this routine keeps the knees in a comfortable range while training the muscles around them.

Safety

Knee-friendly by default — no routine here loads the knees deeply. Stop any move that causes sharp or pinching knee pain and use the gentler option offered; pad a kneeling knee with a cushion.
Keep the supported squat shallow and let your arms take weight; never chase depth that pinches the knee.
Move slowly within a comfortable range and never force a stretch. Gentle mobility eases stiffness and improves range, but it is not a treatment for joint pathology — see a clinician for persistent or worsening hip or knee pain, or after an injury or surgery.

Frequently asked questions

Which leg exercises are safe for bad knees?: Hip-and-glute work that avoids deep loaded bending — bridges, clamshells, side-lying raises and shallow supported squats. They build the muscles that protect the knee without grinding the joint, which is exactly what this routine guides.
Can I work my legs without hurting my knees?: Yes — most knee-friendly programs train the hips and glutes and keep knee bend shallow and supported. Skip deep lunges and full squats; this routine is built around that principle.
Will strengthening help my knee pain?: Often, yes. Stronger hips and glutes reduce the load that reaches the knee, and gentle quad work helps too. Build up gradually and see a clinician for persistent or sharp knee pain.

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Disclaimer. This guided session is low intensity and intended for healthy adults, but it is not medical advice. Move within a comfortable range, stop if anything hurts, and check with a clinician first if you're pregnant, recovering from injury or surgery, or managing a heart, joint or blood-pressure condition. FitHQ may earn a commission on purchases made through links on this page.