No pain, no gain, or so the popular saying goes. However, there is a huge difference between the pain caused by fatigue and oxygen debt in your muscles and joint pain. While the former is part and parcel of an effective workout, the latter should set alarm bells ringing.
Exercisers ask a lot of their knees, and as such, knee pain is very common. High-impact activities like running are often associated with painful knees, and so is heavy strength training.
However, that doesn’t mean that knee pain signals the end of your exercising or lifting career. In fact, staying in shape can prevent some types of knee pain from progressing and may even make the pain more manageable (1).
That said, if you have knee pain, you should modify your workouts to avoid making it worse. You should also get the source of the pain checked out to ensure that you aren’t inadvertently turning a minor injury into a major one.
In this article, we reveal ten of the best quadriceps exercises for lifters with bad knees.
Knee Anatomy Basics
The knee is a hinge joint that opens (extends) and closes (flexes) and can laterally and medially rotate slightly when bent. It comprises the femur or thigh bone and the tibia, which is the bigger of your two shin bones. The ends of the bones are covered with a smooth, slippery substance called hyaline cartilage, which aids in the movement of the joint.
As a weight-bearing joint, the knee must be very strong and stable. As such, it’s held together by tough, inelastic cords called ligaments, and the end of the femur sits in small cartilaginous cup-like structures called the meniscus.
These structures (hyaline cartilage, ligaments, and meniscus) are prone to wear and tear and injuries. In some cases, surgical repair is necessary, while in others, rest and rehab are all that is needed. In most cases of knee pain, these are the cause of the problem, e.g., a torn ligament or meniscus or worn hyaline cartilage.
The knees are controlled by several muscles, including:
- Quadriceps – also known as the quads and consisting of the vastus lateralis, vastus intermedius, vastus medialis, and rectus femoris. The quads extend your knees.
- Articularis genus muscle and tensor vastus intermedius – two small but powerful knee extenders sometimes listed as part of the quadriceps group.
- Popliteus – a small muscle behind the knee that initiates flexion.
- Hamstrings – the collective name for the semimembranosus, semitendinosus, and biceps femoris, which are located on the back of your thighs. The hamstrings flex the knee.
- Sartorius – also known as the tailor’s muscle, the sartorius is the longest muscle on the human body. It is responsible for the flexion of the knee.
- Gastrocnemius – the larger of the two calf muscles, gastrocnemius works with your hamstrings to flex your knee.
While knee pain can be unpleasant, it doesn’t have to mean quitting your workouts. Instead, providing you avoid activities that exacerbate or worsen your pain, you can often train around whatever ails your knees.
In fact, stronger quadriceps help stabilize your knees, which is why it’s worth seeking out quads exercises even if you have bad knees.
The 10 Best Quad Exercises for Bad Knees
Is knee pain making it hard for you to build the quads of your dreams? We hear you! Try these exercises to see if they provide the workout you want without the discomfort. However, it’s generally best to get knee pain checked out by a medical professional. In some cases, continuing to train may make it worse.
1. Seated straight leg raises
If bending your knees causes pain, you need a quads exercise that lets you keep your leg extended. Seated straight leg raises put plenty of tension through your quads, emphasizing the often hard-to-hit rectus femoris. This is a common quads exercise in early-stage post-injury rehab.
Steps:
- Sit on the floor with your legs extended in front of you. Place your hands behind your hips and use your arms for support. Pull your toes up to increase quads engagement.
- Contract the quads of the leg you want to train first.
- Keeping your knee straight, lift your foot 12-24 inches off the floor.
- Lower your leg and repeat.
- Switch legs and do the same number of reps on the other leg.
Muscles Targeted:
- Primary: Quadriceps.
- Secondary: Hip flexors.
Benefits:
- A joint-friendly isometric quads exercise.
- Virtually no stress on the knee joint.
- No equipment is required.
Tips:
- Use an alternating leg action if preferred.
- You can make this exercise harder by wearing ankle weights or putting a resistance band around your legs.
- Pause for 2-3 seconds with your leg raised to make this exercise more challenging.
2. Wall squat
The wall squat is another isometric or static exercise that puts plenty of stress on your muscles but virtually none on your joints. The key to this exercise is pushing as hard as possible to fatigue your muscles in 30 seconds or less. Long, passive holds are much less time-efficient.
Steps:
- Stand with your back to a smooth wall, feet about 18 inches away.
- Lean your back on the wall and then slide down until your thighs are roughly parallel to the floor. Your shins should be vertical.
- Push your lower back into the wall and hold for the prescribed duration.
Muscles Targeted:
- Primary: Quadriceps, hamstrings, gluteus maximus.
- Secondary: N/A.
Benefits:
- An intense but joint-friendly exercise.
- No equipment required.
- Easy to adjust the difficulty of your workout by changing how hard you push your back into the wall.
Tips:
- Adjust the angle of your knees for comfort.
- Do not hold your breath.
- You can also do this exercise using one leg at a time:
3. Split squat
Lunges and squats are popular leg exercises, but despite their effectiveness, they can also be hard on your knee joints. Split squats are more knee-friendly than both these exercises but still deliver a similarly effective quads workout.
Steps:
- Stand with your feet together and your arms by your sides.
- Take a large step forward and stop. Your feet should be roughly shoulder-width apart.
- Bend your legs and lower your rear knee down to within an inch of the floor. Keep your torso and front shin upright.
- Extend your legs and continue for the prescribed number of reps.
- Switch lead legs and repeat, doing the same number on the opposite side.
Muscles Targeted:
- Primary: Quadriceps, hamstrings, gluteus maximus.
- Secondary: Core.
Benefits:
- A good exercise for quadriceps strength and hip mobility.
- An excellent balance exercise.
- Ensures that both legs are developed equally.
Tips:
- Do this exercise next to a railing or wall for support if necessary.
- You can also do split squats with dumbbells.
- Put your front foot on a raised step to increase your range of motion and make this exercise more challenging.
4. Reverse lunges
Lunges are an awesome leg exercise, but unfortunately, they can also be hard on your knees. This is especially true for forward and walking lunges. Reverse or backward lunges are much more knee friendly but no less effective for strengthening your quads.
Steps:
- Stand with your feet together and your arms by your sides.
- Take a large step backward, bend your legs, and lower your rearmost knee down to within an inch of the floor. Your torso and front shin should remain vertical.
- Push off your back foot and return to your starting position.
- Do your next rep with your opposite leg.
- Continue alternating sides for the duration of your set.
Muscles Targeted:
- Primary: Quadriceps, hamstrings, gluteus maximus.
- Secondary: Core.
Benefits:
- A knee-friendly alternative to regular lunges.
- A good exercise for mobility and balance.
- Easier to master than forward or walking lunges.
Tips:
- Step backward off a raised platform for a bigger range of motion and a more intense workout.
- You can also do this exercise with dumbbells.
- Take a shorter step to increase knee flexion and therefore quads engagement.
5. Goblet box squats
Bad knees do not have to step you squatting. However, you may find that descending no deeper than parallel is helpful for alleviating knee pain. Squatting to a box ensures you descend slowly and go no further than is comfortable.
Steps:
- Stand with your back to a knee-high exercise bench or plyo box. Your feet should be roughly shoulder-width apart.
- Hold a kettlebell in front of your chest, upper arms tucked into your sides. Brace your core and pull your shoulders back and down.
- Bend your knees and squat down until your butt lightly rests on the bench.
- Drive your feet into the floor and stand back up.
Muscles Targeted:
- Primary: Quadriceps, hamstrings, gluteus maximus.
- Secondary: Core.
Benefits:
- A very functional exercise.
- A knee-friendly way to overload your quadriceps.
- A very scalable movement – use more or less weight as needed.
Tips:
- Use a lower box to increase your range of motion and, therefore, the difficulty of the exercise.
- Raise your heels on blocks or weight plates to increase quads engagement.
- Do this exercise without weights if necessary.
6. Backward sled drags
Most people view sled training as a conditioning tool. However, working with a sled can also build strength and muscle size. Reverse sled drags are a very effective and joint-friendly quads exercise. And yes, that burn and pump you can feel in your quads is entirely normal!
Steps:
- Load up your sled and attach a handle to it. Take the handle in your hands and stand facing your sled.
- Brace your core and pull your shoulders back and down.
- Bend your knees slightly and then take small steps backward.
- Continue for the required time or distance.
Muscles Targeted:
- Primary: Quadriceps.
- Secondary: Trapezius, rhomboids, biceps, core.
Benefits:
- A low-impact quads and conditioning exercise.
- A very functional workout.
- An excellent calorie burner.
Tips:
- Keep your torso upright or lean back slightly. Do NOT lead with your butt, as doing so could cause lower back injury.
- Go heavy – this is a powerful exercise.
- Use a waist harness instead of handles to remove your upper body from this exercise.
7. Deadlifts
Deadlifts are often viewed as a posterior chain exercise, meaning they work your glutes, hamstrings, and back. However, deadlifts also involve your quads, albeit with a relatively short range of motion. This makes deadlifts more knee-friendly than squats while allowing you to lift moderate to heavy weights.
Steps:
- Place your barbell on the floor and stand behind it with your feet under the bar, shoulder to hip-width apart.
- Squat down and hold the bar with a double overhand or mixed grip.
- Straighten your arms, drop your hips, and lift your chest. Pull your shoulders back and down and brace your core.
- Drive your feet into the floor and stand up, taking care not to round your lower back or allow your hips to rise faster than the bar.
- Lower the weight back to the floor, let it settle for a couple of seconds, and repeat.
Muscles Targeted:
- Primary: Hamstrings, gluteus maximus, quadriceps, latissimus dorsi, trapezius, core.
- Secondary: Biceps, forearms.
Benefits:
- A knee-friendly alternative to squats.
- A very functional exercise.
- A great way to build a bigger, stronger back.
Tips:
8. Standing quadriceps stretch
Your quads don’t just need to be strong; they need to be flexible too. The standing quads stretch is simple yet effective. Tight quads are a leading cause of knee pain, so stretching is just as important as lifting for people with bad knees.
Steps:
- Stand with your feet together and arms by your sides.
- Bend your leg, lift your foot behind you, and reach back and grip the top of your ankle with one or both hands.
- Keeping your thighs together, gently pull your foot toward your butt to lengthen and stretch your quads.
- Hold for 20-60 seconds, increasing the stretch as your quads relax and lengthen.
- Lower your foot to the floor, swap legs, and repeat.
Muscles Targeted:
- Primary: Quadriceps.
- Secondary: Hip flexors.
Benefits:
- A simple and convenient exercise.
- Ideal for warm-ups.
- Good for developing better balance.
Tips:
- Push your knee backward to extend your hip and increase the stretch on your rectus femoris muscle.
- Lean against a wall and use a hand for balance if required.
- Keep your hips and shoulders square and level throughout.
9. Prone quadriceps stretch
While the standing quads stretch is an excellent exercise, it does require a reasonable amount of balance. Also, it’s not easy to hold for lengthy periods, which you may want to do during your cool down. Stretching your quads in the prone (lying face down) position is the obvious solution to both these issues.
Steps:
- Lie on your front with your head resting on your folded right arm.
- Bend your left leg and reach back with your left arm, taking hold of your foot.
- Gently pull your foot into your butt and hold it for 20-60 seconds, increasing the stretch as your quads relax and lengthen.
- Lower your foot to the floor, swap legs, and repeat.
Muscles Targeted:
- Primary: Quadriceps.
- Secondary: Hip flexors.
Benefits:
- A very comfortable quads stretch that’s perfect for cooldowns.
- Ensures you keep your hips level and square.
- A relaxing exercise that’s ideal for longer developmental stretches.
Tips:
- Loop a yoga strap or belt around your feet if you cannot reach it without straining.
- Increase the depth of the stretch by resting your bent knee on a yoga block.
- Rest your head on a cushion or folded towel for comfort.
Related: Quadriceps Stretch Guide: How-To, Muscles Involved, Benefits, and Variations
10. Half-kneeling quads stretch
Most quads stretches are done with the knees together. That’s great for your joint health but not so good for hitting your rectus femoris, which crosses the knee and the hip joints. The half-kneeling quads stretch puts your hips into mild extension, so it stretches the rectus femoris more. However, this exercise may be challenging if you have poor flexibility.
Steps:
- Adopt a half-kneeling position with one foot flat on the floor in front of you and your opposite knee roughly two feet behind.
- Bend your back leg, grasp your ankle, and pull your foot into your butt. Keep your torso upright, do not twist your hips or shoulders, and do not hyperextend your lumbar spine.
- Remain in position for 20-60 seconds or more, increasing the stretch as you feel your muscles relax and lengthen.
- Release your foot, swap sides, and repeat.
Muscles Targeted:
- Primary: Quadriceps.
- Secondary: Hip flexors.
Benefits:
- Provides a deeper-than-usual quadriceps stretch.
- An excellent hip opener.
- A good movement for more advanced exercisers.
Tips:
- Place your knee on a folded exercise mat, towel, or foam pad for comfort.
- Loop a yoga strap or belt around your feet if you cannot reach it without straining.
- Take care not to hyperextend your hip, as doing so could cause injury.
Quad Exercises FAQs
Do you have a question about the best quad exercises for bad knees? No problem, because we’ve got the answers!
1. What are some of the common causes of bad knees?
While some knee pain is idiopathic, meaning it has no obvious or known cause, others are caused by specific conditions or injuries. These include:
- Bursitis – inflammation of the bursa, which are fluid-filled sacks that reduce the friction between tendons and bones.
- Iliotibial band syndrome – where the iliotibial band, which runs down the outside of the thigh, rubs against the outside of the knee joint, causing inflammation and knee pain.
- Knee crepitus – grinding, cracking, or popping within the knee joint, which could be a precursor of osteoarthritis.
- Meniscal tears – damage to the meniscus.
- Osteoarthritis – wear and tear of the hyaline cartilage within the knee joint.
- Patellar tendonitis – inflammation of the tendon that connects the kneecap to the tibia.
- Patellofemoral pain syndrome – pain behind the patella or kneecap caused by roughening of the inside of the patella.
- Strains and sprains – strains affect the muscles, while sprains affect the ligaments.
- Tendonitis – inflamed, swollen tendons, usually caused by overuse.
- Tendonosis – degeneration of the tendons, often caused by ignoring chronic tendonitis.
Some knee conditions get better with rest or light training, which others need medical intervention to heal properly. As such, and with so many possible causes, getting knee pain properly diagnosed is vital.
2. How often should I train and stretch my quads?
It’s generally best to train a muscle 2-3 times per week or every 48-72 hours. This allows adequate time for rest, recovery, and muscle growth. Exercising a muscle more often than this could lead to overtraining and poor progress.
In contrast, you can stretch your quads daily or even several times a day. In fact, if you have tight quads, i.e., cannot get your heel to your butt during prone or standing quad stretches, more frequent bouts of stretching will help you restore lost flexibility sooner.
3. So, are squats bad for your knees?
Contrary to common opinion, squats are not bad for your knees (2). The original studies that reported a link between squats and knee pain were performed on veteran NFL players, many of which already had banged-up knees.
Rather, doing squats with appropriate loads and good form can help prevent and control knee pain.
That said, squats are not the only exercise for strengthening your quads. As revealed in this article, there are plenty of other knee-friendly exercises you can use instead.
4. Some exercise hurts my knees – what gives?
While the exercises in this article are all certified knee-friendly, that doesn’t mean they won’t cause some people knee pain. Instead, knee pain can be influenced by a host of factors, from injury status to muscle tightness to leg length to underlying joint structure.
So, if one or more of these exercises bother your knees, cut them from your workout and try something else. You may find that you can return to the offending exercise in a few weeks or months once whatever is affecting your knee has a chance to heal.
5. What should I do if my knees hurt?
If you experience knee pain, you should initially use the RICE method. RICE is an acronym for:
- Rest – take a break from the activity(s) that cause pain.
- Ice – use ice packs for 15-20 minutes 3-5 times a day to reduce swelling and pain.
- Compression – wear knee supports to protect the joint and further reduce swelling.
- Elevation – raise your knee above heart height to minimize swelling and keep your weight off the injured limb.
Once the pain subsides, you can gradually return to exercise, backing off it the pain returns or worsens. However, if the pain is severe or long-lasting, you should seek medical attention.
Read more about coping with and preventing knee pain here.
Closing Thoughts
Exercise is good for everybody’s body. Not only can it change the way you look and improve your body composition, but it can also make you healthier and could even lead to a longer life. Ironically, though, being physically active can also take its toll on your joints, and shoulder, hip, lower back, and knee pain are common in exercisers.
The good news is that pain doesn’t mean you have to quit working out. However, you may need to modify your training to work around any aches and pains that have developed.
Use the exercises in this article to train around bad knees while building bigger, stronger quads. In many cases, keeping your quads in shape will enhance knee stability, taking stress off your joints.
However, if your knee pain is new, severe, or long-lasting, get it checked out to make sure your workouts aren’t making it worse.
References:
1 – Susko AM, Fitzgerald GK. The pain-relieving qualities of exercise in knee osteoarthritis. Open Access Rheumatol. 2013 Oct 15;5:81-91. doi: 10.2147/OARRR.S53974. PMID: 27790027; PMCID: PMC5074793. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5074793/
2 – Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008. doi: 10.1007/s40279-013-0073-6. PMID: 23821469 https://doi.org/https:/link.springer.com/article/10.1007%2Fs40279-013-0073-6