Unlock the secret to strengthening your lower body without the knee pain! These five squat alternatives are perfect for those with bad knees, aiming to boost your leg strength and stability safely.

Leg workouts are a cornerstone of a balanced fitness routine, essential for movement, metabolism, and overall health. However, knee pain—affecting 26% of American adults—often sidelines many from effective leg days.

Whether it’s due to injury, arthritis, or other conditions, knee pain shouldn’t keep you from strengthening your legs. Here, we present five excellent exercises that protect your knees while targeting your lower body muscles.

Join us in this video or scroll down for a detailed guide on performing these knee-friendly exercises, perfect for anyone looking to avoid squats or simply diversify their leg day routine.

For those focusing on knee rehabilitation, explore our 10 specialized exercises designed to fortify your knees with minimal strain.

1. Stability Ball Wall Squats

Stability Ball Wall Squats offer a supportive alternative to traditional squats, significantly reducing knee stress. They effectively engage your quadriceps, hamstrings, and glutes, enhancing balance and core strength without exacerbating knee pain.

Performing Stability Ball Wall Squats

• Position yourself with your back against the ball, feet shoulder-width apart, and squat down.
• Adjust the depth of your squat to avoid knee discomfort, focusing on sitting back and keeping the weight in your heels.
• Intensify the exercise by holding dumbbells.

Tip: Monitor your knee comfort and adjust your squat depth accordingly. The key is maintaining proper form and focusing on your heels.

2. Reverse Lunges

Reverse Lunges are an excellent squat substitute, shifting the weight to alleviate pressure on the knees. This exercise targets your lower body muscles, building strength while minimizing knee strain.

How to Execute Reverse Lunges

• Stand upright, step one leg back, and lower your body until both knees are bent at 90 degrees.
• Push through your front leg to return to the starting position.

Tip: Focus on engaging your glutes throughout the movement to ensure minimal knee stress.

3. Deadlifts

Deadlifts, focusing on hip hinge movements, are a safer alternative for those with knee issues, as they reduce knee flexion stress. They primarily work the hamstrings, glutes, and lower back, bolstering lower body and core strength while sparing the knees.

Mastering Deadlifts

• Stand with feet hip-width apart, holding dumbbells in front of your thighs.
• With a slight knee bend, lower the weights, then use your legs and glutes to return to standing.

Tip: Opt for heavy weights to fully engage the recruited muscles, keeping your knees slightly bent throughout.

4. Glute Bridges

Glute Bridges activate the glutes and hamstrings without knee strain, promoting lower body and core strength as well as hip stability—ideal for those looking to maintain muscle tone and alleviate knee pain.

Executing Glute Bridges

• Lie back with knees bent and feet flat, then lift your hips while squeezing your glutes.
• Perform the movement for 30 seconds, keeping your neck relaxed.

Tip: For an added challenge, try single-leg glute bridges to further engage your hamstrings.

5. Stability Hamstring Roll-In

Stability Ball Hamstring Roll-Ins target the hamstrings and glutes without involving the knees, enhancing core stability and balance. This exercise is perfect for building lower body strength while protecting the knees.

How to Do Stability Ball Hamstring Roll-Ins

• Start on your back with your feet on a stability ball, then lift your body into a straight line and roll the ball towards you.
• Perform the roll-in and out movement for your desired reps, then lower back down.

Tip: Begin with basic lifts before advancing to roll-ins. Be prepared for hamstring cramps, a sign of muscle strengthening.

Looking for more knee-gentle exercises? Don't miss our 12 Minute Low Impact HIIT Workout specifically designed for bad knees!