Sore knees can be a problem for many people, especially if you’re into sports or perhaps you have age related issues. But that doesn’t mean you can’t do leg workouts. On the contrary, you need to strengthen your leg muscles otherwise you may not perform well in any kind of training at all.

Bad Knee Workout

You have to focus on quality strength training for your legs. So here’s a great workout that will help you do just that. We’ll do the following 7 exercises in this routine.

Squat Hold

barbell squat

To begin with, you have to warm up and build some stability and see how your legs feel so you know how to adjust. Start light, don’t use heavy weights just yet, you should be able to hold a 20 second squat and do it several times.

Pause Squats

Next, go with heavier weights but still don’t go too heavy, you should be able to do 12 reps of squats with this weight. Now do squats with a pause in the squat position before moving back up. Again, you should see how your keens feel during these so you can tell if you can go with higher weights. The focus here is control and stability, not trying to squat as heavy as possible.

Reverse Lunges

Reverse Lunge

Weight lunges are great but you may find that you can’t do them with big weights because they’re taxing your knees too much. Instead, do reverse lunges and you should be able to handle bigger barbell weights with them. Start lighter, then increase weight if you feel good.

Bulgarian Split Squats

Bulgarian split squat

In this exercise the weight you lift travels down and backwards on your knees which is a lot less stressful than going forwards. So you may load up more here too and even add little hops for some explosive power training as well. Remember, while we’re going careful here our goal is still building strength. Do a dropset of going with dumbbells as much as you can then dropping them for bodyweight split squats to finish off.

Hamstring Raises

Hamstring raises

Hamstring raises might be too hard on your knees so you can use a medicine ball as a spot. So instead of having to lift your body weight on your knees, you can focus on the eccentric movement which is actually a better way to train your muscles without overloading the joints.

Barbell Hip Thrust

Hip thrust

The final exercise to finish off the workout. Plant your feet firmly on the floor and thrust the barbell up and forward so it doesn’t roll to your chest. Find a comfortable spot on your hips and use cushion to be able to perform the exercise correctly and in controlled manner. Always keep in mind that correct form is crucial especially if you have weak knees.

The Complete Workout

  • 20 sec squat hold (6-8 reps)
  • Pause squats (use a comfortable weight, 6-8 reps)
  • Pause squats (increase weight if your knees feel good, 6-8 reps)
  • Pause squats (another increase, 6-8 reps)
  • Reverse lunges (8-6 reps)
  • Bulgarian split squats w/ dumbbells (dropset w/o dumbbells, until failure)
  • Hamstring raises with medicine ball (until failure)
  • Barbell hip thrust (until failure)
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