We all have that friend who screams “sorry, dude, bad knees!” and he back-ups from any activity.
So, if you know a guy or you are that guy then you have to do something about that pain, because complaining about it won’t help you too much.
I know a brother who brags about his bad knees for a couple of years, but he decided to see a physical therapist to send the pain away, because even the easiest activity like getting in and out of the car cause him an excruciating pain.
He was surprised that he didn’t need surgery, and the pain got away after he performed a set of exercises to strengthen leg muscles which are supporting the joints.
What can I say, it’s been awhile since he is not complaining about the pain anymore, and I’m trilled to share the following bad knee exercises with anyone you is in this painful situation.
1. Banded Lateral Walk
Image Credits: Banded Lateral Walk
– Start in a quarter-squat position (a shallower squat) with a looped resistance band just above your knees.
– Take a giant step to your right with your right foot, then follow with your left. Take 10 steps in this direction (or as many as your space allows).
– Step back in the reverse direction, starting each step with your left and then your right, until you return to starting position.
2. Kettlebell Swing
Image Credits: Kettlebell Swing
– Stand with your feet shoulder-width apart, gripping the top of the kettlebell handle with both hands.
– Bend your knees into a half squat, then hinge forward at the hips to drop the kettlebell between your legs.
– Stand back up and as you do, thrust from your hips and use the momentum to swing the weight to chest height.
3. Dumbbell Deadlift
Image Credits: Dumbbell Deadlift
– Stand with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand in front of your legs.
– Hinge at your hips, bend your knees slightly, and push your butt back to perform a deadlift, slowly lowering the weights down toward the ground.
– Pause at bottom, then slowly stand back up to return to starting position. Squeeze your glutes at the top.
4. Hip Openers
Image Credits: Hip Openers
– Begin in a high plank with your hands flat on the floor, wrists stacked under your shoulders, and your core, quads, and butt engaged.
– Step your left leg to the outside of your left hand so that you’re in a runner’s lunge.
– Lift your left arm and rotate and reach up toward to the ceiling, following with your eyes.
– Think about rotating through your pelvis, upper back, shoulder, and neck.
– Switch legs and repeat.
5. Single-leg Deadlift
Image Credits: Single-leg Deadlift
– Stand with your feet together, holding a weight in each hand in front of your legs.
– Shift your weight to your left leg and while keeping a slight bend in your left knee, raise your right leg straight behind your body, hinging at the hips to bring your torso parallel to the floor, and lower the weight toward the floor.
– Keep your back flat. At the bottom of the movement, your torso and right leg should be almost parallel to the floor, with the weight a few inches off the ground. (If your hamstrings are tight, you may not be able to lift your leg as high.)
– Keeping your core tight, push through your left heel to stand up straight and pull the weight back up to starting position. Bring your right leg back down to meet your left, but just let your toes tap the floor lightly—don’t put any weight on your right foot.
– Pause at the top and squeeze your butt.
6. Glute Bridge
Image Credits: Glute Bridge
– Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart. Loop a light- to medium-weight resistance band around your thighs, just above the knees.
– Squeeze your glutes and abs and push through your heels to lift your hips a few inches off the floor until your body forms a straight line from your shoulders to your knees. Press out on the band so that your knees don’t cave in.
– Pause and squeeze your glutes at the top, then slowly lower your hips to return to start.
7. Monster Walk
Image Credits: Monster Walk
– Stand with your feet hip-width apart, a mini looped resistance band just above your knees, and your knees bent into a half squat.
– Take a diagonal step forward and to the right with your right foot, then follow with your left.
– Reverse the movement, stepping diagonally behind your body with each step, to return to start.
– Repeat this movement, switching the leg you start with, each time.
8. Donkey Kick
Image Credits: Donkey Kick
– Start on all fours with your knees under your hips and hands under your shoulders.
– Flex your left foot and lift it off the floor as you kick your leg straight up, like you’re going to put the sole of your shoe on the ceiling. Keep your knee bent.
– Think about using your glutes to lift your leg. If you start to feel any tension in your lower back, don’t lift your leg as high.
– Do all your reps on one side, and then repeat with the other leg.
Image Credits: Barsandbranches