10 Joint-Friendly Exercises for Stronger Legs
If you struggle with knee pain, there’s still a lot you can do to build strength and keep those joints healthy! The key is focusing on exercises that strengthen the muscles and support structures around your knees, like the quads, glutes, hamstrings, and inner thighs. Consistent strength training is one of the best ways to maintain your mobility and protect your joints as you age.
These 10 exercises are thoughtfully chosen to strengthen your legs and the muscles around your knees without putting too much strain on the joints. They’ll keep you strong and active while being gentle on your knees!
Feel free to do a few or all of these exercises—consistency is key for the best results.
Note: Always consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing knee conditions or concerns.
1. Walking Backwards
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Walking backward is a surprisingly effective exercise for strengthening the muscles around your knees while also improving balance and coordination. Unlike forward walking, backward walking shifts the emphasis onto your hamstrings, calves, and glutes, all while engaging the muscles that support and stabilize your knees.
How to do it:
- Find a clear space or on a treadmill walk very slowly with controlled steps.
- Look over your shoulder as needed.
- Walk backwards for 3-5 minutes.
2. Straight Leg Raises
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Performing straight leg raises are a great way to strengthen your quadriceps without putting pressure on your knees.
How to do it:
3. Wall Sits
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Wall sits engage your quadriceps, hamstrings, and glutes while keeping your knees in a safe, stable position.
How to do it:
4. Deadlifts
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A bodyweight deadlift, also known as a good morning, is a simple yet effective exercise that targets the hamstrings, glutes, and lower back. This movement also strengthens the posterior chain, improves hip mobility, and helps protect your lower back from injury.
How to do it:
5. Calf Raises
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The calf raise exercise strengthens your lower legs and improve balance without stressing your knees.
How to do it:
6. Step-Ups
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Adding step-ups into your workout routine will build strength in your quadriceps and glutes while being gentle on your knees.
How to do it:
7. Clamshells
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The clamshell exercise strengthens the glutes and outer thighs, which are crucial for knee stability.
How to do it:
8. Glute Bridges
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The glute bridge exercise strengthens your glutes and hamstrings while taking pressure off your knees.
How to do it:
9. Partial Squats
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This modified squat still works your quads and glutes without putting too much strain on your knees.
How to do it:
10. Side-Lying Leg Lifts
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Side-lying leg lifts target the muscles on the outer side of your hips and thighs, helping to stabilize the knees.
How to do it:
These exercises are designed to keep your legs strong while being gentle on your knees, ensuring you stay active and pain-free. Remember to start slow and listen to your body—if any exercise causes discomfort, stop and consult with a healthcare provider.