Work around your knee pain and keep making progress in your lower body muscle development by avoiding exercises that put a lot of pressure on your knees. Instead, use low-impact leg exercises and movements that target the muscles in the back your legs, like the glutes and hamstrings instead.
Working Around Knee Pain
Exercises that are very quad-dominant, like single-leg squats, can make your knee problems worse. They involve a lot of movement at the knee which increases pressure at the joint.
Instead, focus on exercises that use more of your posterior chain muscles. These are the muscles in the back of your legs like the glutes, hamstrings and calves. When you use these muscles in an exercise, such as a deadlift, they take pressure off of your knees.
It's also important to avoid jarring activities like jumping and running. They put a lot of pressure on the knees from the sudden impact of landing and can make your knees hurt.
Low-Impact Leg Workout
Your hamstrings will be on fire after this workout, but your knees will be thanking you for the relief. Each exercise works the backs of your legs, rather than the fronts where you'd experience more pressure on your knees.
Low-Impact Functional Workout
These exercises help you with everyday leg strength and give you the strength to move heavy objects without hurting your knees.