The Best At Home Workouts For Knee Pain | Level 2

Improving movement and building strength is the best thing you can do to limit impact on your knee joints. Our workouts for knee pain uses the same movements and trains the same muscles as level 1 – with slight variations that will get you stronger – WITHOUT stressing your joints.

In this Level 2 workout for knee pain we will continue to strengthen your glutes, legs, and core to limit the impact that goes through your knees.  If you haven’t already, I would strongly recomend starting with our Level 1 Workout For Knee Pain.

Level 1 Workout For Knee Pain

Equipment Needed

Finding easy ways to add resistance to your workouts for knee pain is important to continue building strength. I suggest having the following equipment available.

Click Here To Find All The Equipment You Need For The Perfect Home Gym

Warm Up

A proper warm up is an important part of workouts for knee pain. The following exercises will help prepare your muscles and joints for the following workout. Grab a timer and perform each movement for 1 minute (each side if applicable).

Foam Roll Lower Extremity

Foam rolling can be a great tool to ease knee pain and prepare your muscles for a workout. For knee pain I suggest focusing on your quads, hamstrings an calves.

Hip Flexor Stretch

Improve mobility of your hip flexors and and stretch your quads which are commonly tight in those with knee pain.

Side Lunge Hip Mobilization

Mobilize your hips joints and prepare for many of the movements performed in this workout.

Strength Exercises

Our workouts for knee pain will strengthen your glutes, legs, and core to protect your knees while performing you favorite activities. Use your timer and perform each exercise for 1 minute. Performing slow and maintaining control is more important than number of reps.

The Glute Bridge Squeeze

Adding an inward squeeze to the glute bridge helps develop even more tension in our hips and legs to protect your knees.

Monster Walk

A strong glute complex is paramount for overcoming knee pain. The Monster Walk is a more functional way to build strength in your glute med.

The Running Man

A challenging balance, control, and coordination exercise. If you lose balance or fall out of position simply return to the starting point and repeat.

The Suitcase March

This functional core strenthening exercise will improve any side to side imbalances that may be contributing to your knee pain. A medium to heavy weight is preferred to get the most out of this movement.

Full Body Functional Patterns

These workouts for knee pain are designed to strengthen your glutes, legs, and core and protect your knees as you move through your day. Use your timer and perform each exercise for 1 minute (each side if applicable). Performing slow and maintaining control is more important than number of reps.

The Banded Hip Hinge

Further engage your hamstring and glutes muscles with the Banded Hip Hinge. This is one of my favorite exercises to learn, understand, and practice the hip hinge movement.

The Tempo Squat

Slowing down the squat helps further ingrain your squat patterning. Hold at the bottom for 10-15 exercises for more of a strength challenge.

The Single Leg Step Down

This eccentric movement is a great way to build strength in your quads and patellar tendon, both of which are common causes of knee pain.

These workouts for knee pain is meant to be performed in a circuit. After you’ve completed the first round, start back with your glute bridge squeeze and perform series again (don’t do warm up twice). Workout should take 25-30 minutes to complete.

Need extra motivation? Follow along with Dr. Baird workouts for Knee Pain on YouTube

Limited By Knee Pain? Get Started With Our Free Program

Solving Pain With Strength: An Approachable, Step-by-Step Strength Program For Adults Limited By Joint Pain

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