Last Updated on 13 August 2026 by Greg Brookes
If you have “bad knees”, the answer is usually not to stop using them altogether. The better approach is to find movements and loads your knees tolerate, strengthen the surrounding muscles and then gradually rebuild your capacity.
Knee pain has many possible causes, so no single exercise can “fix” every knee. But well-chosen strength work, sensible load management and regular movement are central to improving many common knee problems.
This guide starts with 2 useful kettlebell exercises for bad knees, then shows how I progress towards squatting and 3 simple workouts.
How to Exercise With Bad Knees
The useful question is not “Which exercises are completely knee-free?” It is “Which movements can I perform comfortably enough to start rebuilding strength?”
For many people, this means temporarily reducing depth, speed or load, then progressing them as tolerance improves. Hip and knee strengthening can both be useful, and exercise should be adjusted to the individual rather than forcing everybody through the same progression.
Kettlebell Swings for Bad Knees
Hip-dominant
The Two-Handed Swing loads the hips, hamstrings and glutes while the knees bend only modestly. That can make it a useful option when deeper knee flexion is currently uncomfortable.
The key is that the Swing should remain a hip hinge. Push the hips backwards, keep the feet planted and let the knees bend naturally rather than turning the movement into a squat.
Step Ups for Bad Knees
Knee strengthening
Start with a low step and use a support if necessary. Drive through the whole foot of the working leg and try not to launch yourself upwards from the trailing leg.
Rather than automatically increasing the step by a fixed amount every week, progress only when the current height feels controlled and your symptoms remain acceptable during and after training.
If You Can’t Squat, Should You Still Squat?
I would not force a painful squat, but I also would not assume that squatting must be permanently avoided because your knees are sensitive.
Squatting is a useful everyday movement. The practical goal is to find a version you can tolerate, perhaps using support, a higher box, a shallower depth or bodyweight only, then gradually build from there.
Guide to Improving Knee Pain in 3 Steps
The original version of this article focused heavily on stretching and mobility. I now prefer a broader approach: use mobility where it is genuinely limited, but make progressive strengthening the centre of the plan.
Step 1: Use Mobility Where You Need It
There is no need to assume that everybody with knee pain has the same “tight” muscles. But if your ankle, hip or thigh genuinely feels restricted, targeted mobility work can make certain movements easier to perform.
Use stretching as a tool rather than the entire programme. Gentle quad work can be useful when the front of the thigh feels restricted.
Step 2: Improve Ankle and Hip Movement
The ankle, knee and hip work together during squatting, walking and climbing stairs. If ankle or hip movement is limited, changing that limitation may make the task easier, but knee pain should not automatically be blamed on 1 joint being “too stiff”.
These 2 drills from the original article remain useful when they match your needs:
Step 3: Strengthen the Knee Through a Tolerable Range
Once you have found a tolerable range, use it. Assisted Squats allow you to control depth and unload part of your bodyweight while rebuilding confidence and strength.
You do not need to wait until every trace of discomfort disappears before progressing, but symptoms should remain manageable and should not keep worsening from session to session.
3 Workouts for Bad Knees
These workouts progress from a hip-dominant Swing session towards supported and then unsupported squatting. Do not treat the 3 stages as a race. Stay with the version that you can perform consistently and progress when your technique and symptoms allow it.
Swing Conditioning Workout
Two-Handed Kettlebell Swing: 20 seconds
Rest: 20 to 40 seconds
Repeat: 5 to 10 rounds
Use this when deeper knee bending is currently uncomfortable but the hip hinge feels good. Beginners should use the longer rest interval and stop the workout before Swing technique changes.
Assisted Squat Workout
Assisted Squat: 6 to 10 controlled reps
Rest: 45 to 60 seconds
Repeat: 2 to 4 sets
Use a pole, doorframe, suspension strap or resistance band for enough support to keep the movement controlled. Increase range gradually before making the exercise faster.
Bodyweight Squat Workout
Bodyweight Squat: 6 to 12 reps
Rest: 45 to 90 seconds
Repeat: 2 to 4 sets
Remove the assistance once you can control the depth you need without relying on the support. A box behind you can still be useful for keeping depth consistent while you progress.
Building Stronger Knees Over Time
You do not need to choose between ignoring knee pain and avoiding every knee-bending exercise forever. The useful middle ground is to change the movement or load until you find something tolerable, then progressively build from there.
For many people, Swings provide a good conditioning option while Step Ups and Squat variations rebuild knee-dominant strength. Mobility work can support the process when a genuine restriction is getting in the way.
If progress stalls or symptoms are worsening rather than gradually becoming more manageable, an individual assessment is more useful than repeatedly changing exercises on your own.
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Frequently Asked Questions
What exercises are good for bad knees?
The best exercise depends on the cause and irritability of your knee symptoms. Step Ups, supported Squats, hip-hinge exercises and progressive knee-strengthening work can all be useful when the range and load are matched to what you currently tolerate.
Are kettlebell exercises good for knee pain?
They can be. Kettlebell Swings provide a hip-dominant option, while Goblet Squats, Step Ups and Lunges can progressively load the knee when those movements are appropriate for you.
Can I squat if I have bad knees?
Often yes, but the squat may need to be modified. Try support, a shallower range, a box or bodyweight only, then progress as your strength and tolerance improve.
Should knee exercises be completely pain-free?
Not always. Some rehabilitation approaches allow a manageable level of symptoms during exercise, provided they settle and are not progressively worsening. Because “bad knees” covers many conditions, use individual clinical guidance when pain is significant or persistent.
How often should I exercise bad knees?
That depends on the exercise and the overall load. Mobility drills may be performed frequently, while harder strengthening sessions usually benefit from recovery between them. Start conservatively and increase frequency only when your knees are tolerating the current workload.
What is a good workout for bad knees?
A useful starting workout combines a tolerable conditioning exercise, such as Swings or cycling, with progressive leg strengthening such as Step Ups or supported Squats. The exact choice should match the type and severity of your knee symptoms.
Hi Greg,
Getting back into the kettlebells again. I had pruchased a package off you a few years ago,
but unable to find it..could you resend me a link, where I can reset it and login. My name and email is ion the info below.
Cheers David
That’s all done for you David 🙂
Greg, can you advise which beginners kettlebell exercises are safe to do after total knee replacement. My Orthopedic Dr said I shouldn’t do kettlebells cause it will wear the artificial knee down. I am not sure if he is correct, perhaps he doesn’t know kettlebell exercises all that well.
That is a difficult questions Estelle. I think you should be careful and listen to your Dr at least until everything has healed up nicely. I’d certainly spend lots of time walking and then progress to bodyweight exercises after that. Take care.
Recommendation, Please – I have been troubled with sciatica over the last few years. While it is under control, Goblet Squats (any squats for that matter) tend to result in significant sciatic nerve pain.
What kettlebell exercises do you recommend to replace squats.
Thanks in advance for your help!
Hello Richard, take a look at this article I wrote about kettlebell training with sciatica
This is really helpful, what kettlebell weight would you start at with the swing of beginner and building knee strength after injury?
Either an 8kg or 12kg Lynne
Will this exercise help me lose weight as well as strengthen my knee?
Hello Tanya, you will want to combine full body kettlebell exercises with these 9 Nutritional Tips for Fat Loss.
Thanks for getting back with me Greg. I was looking into your 12 week beginners program. Would that in combination with the knee exercise be a good place to start as far as weight loss and strengthening my knees? Thanks!
Hello Tanya, I’d begin with the 21 Follow Along Circuits first, click here to see a sample at the bottom of the page.
Greg
I have virtually no cartilage in my right knee (had my left replaced five months ago and it works perfect so I know the movement). I can’t get a single legged deadlift done correctly. It seems the patella slides halfway through the movement that sends me to the moon with pain. I’ve tried all sorts of movements to strengthen that right posterior chain but still struggling with that one move. I know if I can get it strong enough to do a set of single legged deadlifts I will be able to push that replacement surgery an extra year or two.
Any thoughts?
Very hard to say Gina without assessing you. Try the bodyweight version first with just a slight bend in the knee and see how that goes. Good luck!
Greg
Recently injured my right knee. Dx with chondromalacia patella. I have a weak VMO causing my patella to track laterally.
Any recommended exercises.
Hi Ashay, I’d need to assess you better to recommend any specific exercises. Are you lunging OK? How about single leg exercises? What are your quads and hips like for flexibility? Do they need stretching? Think about stretching what’s tight and strengthening what’s weak. All the best
I have recently had both knees replaced, have more flexability in the right than left (was done 8 months before the left) it will be 1 year in August since I had left one done. My main problem seems to be in the ligaments at the back of the knee and shortened quads, should I keep trying to get my squats to parallel (Not quite there yet but can feel some pain there as if they over stretched the ligaments and they not giving best support) I have started riding my bike again to try and strengthen my legs. Would love some advice on what to do for best results.
Hi Julie, the important thing is not to squat into pain, so go down as deep as you can. With time and gentle stretching you’re be rocking those squats.
Great info. I just had left hip replaced and working to re-strengthen legs as I prepare for the right hip replacement.