Exercises for Bad Knees and Hips: Stay Active Pain-Free

Finding exercises for bad knees and hips that don’t leave me limping the next day was a frustrating process when my right knee started giving me problems at 28. I tried pushing through regular squats and lunges and made things worse. What finally helped was understanding that the goal isn’t to avoid exercise — it’s to build strength around the joints without loading them in ways that cause pain.

About 25% of adults experience frequent knee pain, according to data from the CDC, and hip pain affects roughly 10% of the general population. The good news: exercise is one of the most effective treatments. The Arthritis Foundation recommends strength training and low-impact movement as first-line therapy, even for people with osteoarthritis. Strengthening the muscles around your joints reduces load on the joint itself.

Why Exercise Helps (Not Hurts) Joint Pain

It seems backwards, but moving more usually reduces joint pain. Here’s why:

• Stronger muscles absorb more shock — your quads, hamstrings, and glutes act as shock absorbers for your knees and hips. Weak muscles mean the joint takes more force.
• Movement lubricates joints — synovial fluid (joint lubricant) is produced during movement. Sitting still makes joints stiffer.
• Exercise reduces inflammation — regular moderate activity lowers inflammatory markers that contribute to joint pain.
• Weight management — every pound of body weight puts about 4 pounds of pressure on your knees during walking. Losing 10 pounds removes 40 pounds of knee pressure.

The key is choosing the right exercises and avoiding the ones that make things worse.

Best Exercises for Bad Knees

1. Straight Leg Raises

Lie on your back, one knee bent with foot flat on the floor, other leg straight. Lift the straight leg to the height of the bent knee. Hold 3 seconds. Lower slowly. Do 3 sets of 10 each leg. This strengthens your quads without bending the knee.

2. Wall Sits (Partial Range)

Lean against a wall, slide down until your knees are bent to about 30-45 degrees (not a full 90-degree squat). Hold for 15-30 seconds. Do 3 sets. This builds quad strength at a safe knee angle.

3. Step-Ups (Low Step)

Use a 4-6 inch step (a thick book works). Step up with one foot, bring the other up, then step back down. Do 2 sets of 10 each leg. Keep the step low — the lower the step, the less knee flexion required.

4. Hamstring Curls (Standing)

Hold a chair for balance. Bend one knee, bringing your heel toward your glute. Hold 3 seconds. Lower slowly. 3 sets of 10 each leg. Using resistance bands* around your ankles adds challenge without joint stress.

5. Clamshells

Lie on your side, knees bent at 45 degrees, feet together. Open your top knee like a clamshell, keeping feet touching. 3 sets of 15 each side. This targets the hip abductors which stabilize both the hip and knee.

Best Exercises for Bad Hips

1. Glute Bridges

Lie on your back, knees bent, feet flat. Push through your heels to lift your hips. Squeeze glutes at the top. Hold 2 seconds. 3 sets of 12. This is the single best hip exercise that almost everyone can do pain-free.

2. Side-Lying Leg Raises

Lie on your side, bottom leg slightly bent for stability. Lift your top leg about 18 inches, keeping it straight. Hold 2 seconds. Lower slowly. 3 sets of 12 each side. Strengthens hip abductors.

3. Seated Marches

Sit in a sturdy chair. Lift one knee toward your chest, hold 2 seconds, lower it. Alternate legs. 3 sets of 10 each. This works your hip flexors through a safe range of motion.

4. Standing Hip Circles

Hold a chair for balance. Lift one knee to hip height and make slow circles — 10 forward, 10 backward, each leg. This improves hip mobility without impact.

5. Supine Figure-Four Stretch

Lie on your back. Cross one ankle over the opposite knee. Gently pull the uncrossed leg toward your chest. Hold 30 seconds each side. This opens the hip and stretches the piriformis.

Low-Impact Cardio That Protects Your Joints

You still need cardio for heart health, but running and jumping are out. These options give you a cardiovascular workout without pounding your joints:

• Swimming or water walking — water supports 90% of your body weight, making it nearly zero-impact. The Arthritis Foundation specifically recommends aquatic exercise for joint conditions.
• Cycling (stationary or outdoor) — the circular motion lubricates the knee joint. Keep resistance moderate and seat height correct (slight bend in the knee at the bottom of the pedal stroke).
• Elliptical trainer — mimics walking/running without the impact. Studies show it produces significantly less knee joint loading than treadmill walking.
• Walking — still one of the best options. Flat surfaces, supportive shoes, 20-30 minutes. If hills hurt, avoid them.
• Rowing machine — works the full body with minimal knee and hip stress when done with proper form.

Exercises to Avoid With Knee and Hip Pain

These commonly make joint pain worse:

• Deep squats (below 90 degrees) — excessive knee flexion under load
• Lunges with long stride — puts too much shear force on the knee
• Plyometric jumps — high impact on landing
• Running on hard surfaces — especially downhill
• Leg extensions (machine) — isolates the knee joint under load at angles that increase patellofemoral pressure
• Full-depth leg press — same issue as deep squats
• High-impact aerobics — jumping, hopping, quick direction changes

I’m not saying you’ll never do squats again. But start with partial range (quarter squats or wall sits) and only progress depth as your strength improves and pain allows.

Building a Joint-Friendly Weekly Routine

Monday — Lower Body Strength

• Glute bridges — 3×12
• Wall sits — 3×20 sec
• Straight leg raises — 3×10 each
• Clamshells — 3×15 each
• Standing calf raises — 3×15

Wednesday — Cardio + Mobility

• 20-30 min cycling or swimming
• Hip circles — 2×10 each direction
• Figure-four stretch — 30 sec each
• Hamstring stretch — 30 sec each

Friday — Full Body Strength

• Step-ups (low step) — 2×10 each
• Side-lying leg raises — 3×12 each
• Seated marches — 3×10 each
• Standing hamstring curls — 3×10 each
• Wall push-ups — 3×10

Add a 15-20 minute walk on the other days. Even on rest days, gentle movement keeps joints from stiffening up.

When to See a Doctor

Exercise should produce mild muscle soreness, not sharp joint pain. See a healthcare provider if you experience:

• Swelling that doesn’t go down within 24 hours
• Pain that wakes you up at night
• Joint locking or giving way
• Pain that’s getting progressively worse despite rest
• Inability to bear weight

A physical therapist can also create a personalized program. Many exercises that are “safe for bad knees” might not be safe for YOUR bad knees. The cause matters — meniscus tears, arthritis, runner’s knee, and bursitis all have different modification needs.

Start Moving Today

Pick 3 exercises from the lists above — one for knees, one for hips, one for cardio. Do them every other day for 2 weeks. If pain decreases or stays the same, add more. If any exercise increases your pain, drop it and try a different one. A beginner routine adapted for joint sensitivity gives you a structured starting point. The worst thing for bad joints is doing nothing — movement is medicine, but only when you pick the right kind.