5 Squat Alternatives for Bad Knees
Working your legs is essential for your overall fitness! After all, your legs not only move you, but as the largest muscles in your body, they help you perform those big calorie-burning exercises that boost your metabolism.
Unfortunately for some, bad knees can get in the way! It’s a fairly common condition, too—a study from Gallup-Healthways found that 26% of the adult population in the United States suffers from knee pain.
From injuries, surgeries, arthritis, runner’s knee, and more, there are many reasons you might be experiencing knee pain. The good news? It doesn’t have to cause you to miss leg day.
The following are five squat variations that can strengthen your legs without putting a ton of stress on your knees.
1. Stability Ball Wall Squats
Photo Credit: Get Healthy U
Stability ball squats are a great alternative to regular squats for those with knee issues because they reduce stress on the knees by providing support and cushioning through the ball.
These squats still effectively work the quadriceps, hamstrings, and glutes while improving balance and core strength, making them beneficial for maintaining lower body muscle tone without aggravating knee pain.
How to do it:
- Lean slightly back against the ball with your feet shoulder-width apart in front of you and begin your squat.
- Not only will this take some pressure off your knees, but you’ll also be able to adjust the move on the fly to suit your own strengths and weaknesses.
- Get a feel for this and then add some dumbbells in your hand to make it harder.
Tip: Choose your range of motion—go lower if you can, but stay higher if your knee pain kicks in. The key is to sit back as you squat, keep your legs hip-width apart, and focus your weight in your heels!
2. Reverse Lunges
Photo Credit: Get Healthy U
The reverse lunge exercise is a good alternative to regular lunges for those with knee issues because they place less pressure on the front knee by shifting the weight backward. This exercise targets the quadriceps, hamstrings, and glutes, and is beneficial for building lower body strength while minimizing strain on the knee joints.
How to do it:
- Stand tall with your feet hip distance apart.
- Take a large step backward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge.
- Rise back to start and repeat.
Tip: Pay attention to your glutes. You should feel this move in your rear end and put very little weight into the leg that goes behind you.
3. Deadlifts
Photo Credit: Get Healthy U
The deadlift move is a good alternative to regular squats for those with knee issues because they emphasize hip hinge movement rather than knee flexion, reducing stress on the knees. They primarily work the hamstrings, glutes, and lower back, offering a powerful way to build lower body and core strength while minimizing knee strain.
How to do it:
- Start standing with feet hip distance apart and dumbbells resting in front of thighs.
- Tighten your abdominals and keep a flat back as you bend the knees slightly, lowering the dumbbells towards the floor.
- Squeeze the glutes and use your hamstrings and legs to lift and return to your upright position.
Tip: Use heavy weights—either barbells or dumbbells—since you have many muscles recruited to do this lift. Keep your knees slightly bent and legs hip width apart – but do all the work in your abs and glutes.
4. Glute Bridges
Photo Credit: Get Healthy U
The glute bridge exercise is an excellent alternative to regular squats for those with knee issues because they engage the glutes and hamstrings without placing any strain on the knees. This exercise helps strengthen the lower body and core while improving hip stability, making it beneficial for maintaining muscle tone and reducing knee discomfort.
How to do it:
- Lie on your back with knees bent and feet flat on the floor close to your glutes. Your knees should be in line with your hip bones.
- Place your arms flat on the floor at your sides and tuck your shoulders under your back.
- Press your palms into the ground as you raise your hips, squeezing your glutes and abdominals. Keep your neck relaxed on the mat.
- Continue to move your hips up and down for 30 seconds.
Tip: Try single-leg glute bridges too! Isolating one leg will target the hamstrings and give you an extra challenge once you’ve mastered traditional glute bridges.
5. Stability Hamstring Roll-In
Photo Credit: Get Healthy U
Performing stability ball hamstring roll-ins are a good alternative to regular squats for those with knee issues because they target the hamstrings and glutes without involving knee flexion, thereby reducing knee strain. This exercise also enhances core stability and balance, making it beneficial for building lower body strength while protecting the knees from excessive stress.
How to do it:
- Begin lying on back, arms by side and feet on top of a stability ball.
- Squeeze glutes and abs and lift body up so you are in a straight line with only shoulders and head relaxed on mat.
- Pull heels toward glutes rolling ball in, then push the ball back out. Continue to pull ball in and out for desired number of reps. Slowly lower body back to the mat.
Tip: Start by lifting and lowering your hips with your feet on the ball. Once you have the strength to do that, you can progress to the roll-in. (Also, expect cramps! It happens during this move, primarily due to the weakness of the hamstring muscle. Hang in there. It will get better!)
Looking for even more exercises that are easy on the knees? Try this 12 Minute Low Impact HIIT Workout for Bad Knees.