Knee pain is a common trouble for people of all ages and it’s also a complaint that we can often hear from people during workout sessions. You may have the same ailment, but that’s not going to stop you from getting in a great workout with all these effective Easy-On-Knee exercises.
Also, you’ve finally decided to get into a solid workout routine and it was going great until you feel knee pain. Still, you don’t want to back down at this point and your motivation is there. But you’re not sure if it would be good to continue in fear of making things go worse.
Don’t you worry though! Here are 5 Effective Easy-On-Knee Exercises that are perfect for those with bad knees and who still want to keep up the workout sessions. All of these exercises are easy on the joints.
1. Calf Raises
Calf raises is one of the knee strengthening and Easy-On-Knee exercises you can do anywhere. Also referred to as toe raises, it targets the calf muscles.
How To Do Calf Raises?
- Stand with your feet about hip-width apart, raise your heels off to the ground, rising onto your toes, then slowly come back down while maintaining as much control as you can.
- To make it more challenging, you can hold a dumbbell in each hand.
- Do 3 sets of 6-12 reps.
2. Inner & Outer Thigh Leg Lifts
Inner and outer thigh leg lifts are great for toning and strengthening your thigh’s inner part and won’t hurt your knees. It’s also one of the effective Easy-On-Knee exercises.
How To Do Inner Thigh Lifts?
- For the inner thigh, simply lie on the floor and straighten your bottom leg.
- Bend your top leg and prop your head up with your hand.
- Keep your core steady and target your inner thigh by lifting your bottom leg up and slowly setting it back down to the floor.
How To Do Outer Thigh Lifts?
- The outer thigh leg lift, very similar to the inner thigh. Lie down on the floor, again propping your head up with your hand, and keeping your core tight.
- But this time, lengthen your top leg and keep your bottom leg only slightly bent.
Do both for 12-15 reps and then repeat on the other leg.
3. Partial Squats
Regular squats can be swapped to partial squats that are Easy-On-Knees yet can build strength.
How To Do Partial Squats?
- Stand with your feet about shoulder-width apart and toes pointed straight forward.
- Flex your core and squat halfway down, making sure your knees remain behind your toes to target the glutes.
- Then, come back up to a standing position and repeat.
- Do 3 sets of 10 reps.
4. Swimming & Water Aerobics
Swimming and Water Aerobics are referred to as ‘no impact’ exercises, which means your body is always supported. Moving your body through water is a great way to tone your muscles, also get your heart rate up, and burn calories quickly. It is especially easy on your knees due to the buoyancy of water. Also, jogging in water or water aerobics is often great when it comes to Easy-On-Knee exercises.
5. Low Impact Cardio
Low impact cardio refers to a workout in which one foot remains on the ground all the time such as walking, dancing, rollerblading. Walking is an easy and popular way to exercise, all you have to do is put on a pair of sneakers and you’re ready to go. Similarly, dancing is not only a great low-impact cardio workout but it’s fun and also burns a lot of calories while keeping your heart rate up for long periods.