CaloSign inKnee-friendly exercises
Sore or noisy knees don't have to mean no leg day. These exercises keep the knees out of jumping, pivoting and deep loaded bends while still building the muscles that support them.
Left out: No jumping, deep loaded lunges, pivoting or leg extensions; squats only to a comfortable depth.
Legs and glutes
Bodyweight squat
Knees track over toes, chest up. Only to a comfortable depth.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes, with the hamstrings and core
Tempo: 2s down · 2s up
Sumo squat
Wide stance, toes out, sit straight down. Only to a comfortable depth.
Start with 2 × 10, build to 3 × 12.
Works: glutes and quads, with the hamstrings
Tempo: 2s down · 2s up
Chair sit-to-stand
Tap the chair lightly, stand without using the hands. Use a higher seat if the knees complain.
Start with 2 × 10, build to 3 × 12.
Works: quads and glutes
Tempo: 2s down · 2s up
Reverse lunge
Step back, drop the back knee straight down. Short step, front knee stays over the ankle.
Start with 2 × 10 each leg, build to 3 × 12 each leg.
Works: quads and glutes, with the hamstrings and calves
Tempo: 2s down · 1s up
Also suits: Step-up onto a stair, Speed squat, Squat to calf raise, Goblet squat, Glute bridge, Single-leg glute bridge, Hip thrust off the sofa, Bodyweight good morning, Glute bridge hold, Clamshell and 5 more. At the gym: Barbell back squat, Leg press, Smith machine squat, Barbell Romanian deadlift, Barbell hip thrust, Cable pull-through, Standing calf raise machine, Seated calf raise.
Pushing
Knee push-up
Straight line from knees to head. Fold a towel under the knees.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Push-up
On knees if form slips - full range beats numbers.
Start with 2 × 10, build to 3 × 12.
Works: chest, triceps and shoulders, with the core
Tempo: 2s lower · 1s hold · 1s push
Incline push-up
Hands on a counter or sturdy table, body in one line.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders and core
Tempo: 2s lower · 1s hold · 1s push
Wall push-up
Step the feet back further to make it harder.
Start with 2 × 10, build to 3 × 12.
Works: chest and triceps, with the shoulders
Tempo: 2s lower · 1s hold · 1s push
Also suits: Pike push-up, Wall slide, Prone Y raise, Chair tricep dip, Close-grip incline push-up, Diamond push-up on knees, Plank shoulder tap, Bear crawl hold, Wall angel, Shoulder blade squeeze and 3 more. At the gym: Barbell bench press, Dumbbell bench press, Chest press machine, Incline dumbbell press, Cable fly, Seated shoulder press machine, Dumbbell shoulder press, Landmine press.
Core
Bird dog
Opposite arm and leg, no rotation at the hips. Fold a towel under the knees.
Start with 2 × 10 each side, build to 3 × 12 each side.
Works: core and back, with the glutes and shoulders
Tempo: 2s each way
Knee plank
Straight line from knees to head. Fold a towel under the knees.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core, with the shoulders
Knee side plank
Knees bent, hips pushed forward. Fold a towel under the knees.
Start with 2 × 20 sec each side, build to 3 × 30 sec each side.
Works: obliques and core, with the shoulders
Dead bug
Low back stays flat to the floor.
Start with 2 × 10 total, build to 3 × 12 total.
Works: core, with the obliques
Tempo: 2s each way
Also suits: Quadruped shoulder tap, Pelvic tilt, Plank, Bear plank hold, Hollow hold, Incline plank, Diaphragmatic breathing, Side plank, Standing side bend, Side-lying leg lift and 6 more. At the gym: Pallof press, Cable woodchop, Hanging knee raise, Ab crunch machine.
Cardio
Cycling
Easy to moderate effort. Low gears, saddle high enough that the knee never bends past comfortable.
Start with 20 min, build to 30 min.
Works: quads, with the glutes and calves
Squat thrust
Hands down, step back to a plank, step in, stand.
Start with 2 × 10, build to 3 × 12.
Works: quads and core, with the shoulders and glutes
Step jack
Step out wide as the arms rise - no jumping.
Start with 2 × 10, build to 3 × 12.
Works: shoulders and glutes, with the calves and quads
Tempo: 1s each way
Mountain climber
Hips level, drive the knee to the chest.
Start with 2 × 20 sec, build to 3 × 30 sec.
Works: core and quads, with the shoulders
Also suits: Fast march in place, Brisk walk, Thruster, Farmer carry, Suitcase carry. At the gym: Kettlebell swing, Incline treadmill walk, Elliptical, Stationary bike, Rowing machine intervals, Assault bike intervals, Battle ropes, Sled push.
Mobility
Child's pose
Knees wide, breathe into the back. Only as far back as the knees allow.
Start with 2 × 20 sec, build to 3 × 30 sec.
Hip flexor stretch
Tuck the pelvis before leaning in. Pad under the back knee.
Start with 2 × 20 sec each side, build to 3 × 30 sec each side.
Cat-cow
Move with the breath.
Start with 2 × 10, build to 3 × 12.
Tempo: 2s each way
Thread the needle
Reach under, let the shoulder sink.
Start with 2 × 10 each side, build to 3 × 12 each side.
Tempo: 2s each way
Also suits: Diaphragmatic breathing, Figure-four stretch, Standing hip circle, Thoracic rotation, Open book, Doorway chest stretch, Shoulder roll. At the gym: Foam rolling.
Skip these
The app leaves these out for sore knees:
- Jump squat
- Burpee
- High knees
- Skater steps
- Curtsy lunge
- Lateral lunge
- Bulgarian split squat
- Walking lunge with dumbbells
- Split squat hold
- Wall sit
- Split squat
- 90/90 hip switch
- Leg extension
- Hack squat
- Stair climbing
- Stair climber machine
Start with the easier number and build up over a couple of weeks. Pain that is sharp, gets worse during a set, or is still there the next day is a reason to stop and see a doctor or physiotherapist. This is general guidance, not medical advice, and not a treatment for an injury.
Other joints
Workouts planned around sore knees
CaloDaily shows what is left to eat and to move, plans meals from your own pantry and builds workouts that fit you. No wearable needed, no ads.
