Alternatives to Squatting for People with Bad Knees

Alternatives to Squatting for People with Bad Knees

Last Updated on March 12, 2024 by admin

Squats are among the most beneficial workouts that you can find out there. However, if you have problems with your joints, you have to think about the best alternative workouts. Low impact workouts are best recommended for people who have bad knees.  For some people, issues with their joints prevent them from working their muscles without irritating them. Just in the same way as some people are looking for the best alternative to a wing bar, there are those interested in squatting alternatives for people who have bad knees or are looking for knee injury rehab exercises.

The following squatting alternatives should satisfy your workout needs if you have bad knees.

1. Wall Squats

This is a fantastic choice for those who can’t do barbell squats because they are suffering from ligament or joint pain. This is different because the wall and also the stability ball provides the leverage when you are squatting down, therefore providing your knees with the support which it requires, but without exerting undue pressure on the joints. For better results, it’s vital that you select the right ball size, and make sure that you place the ball halfway between your hips and knees from the floor position. After you’ve selected the right correct size of the ball, put it between your back and the wall, while your torso is in an upright position, with feet hip-width apart, then you can make your hands relaxed by your side or clasp them right in front of you, while your knees are bent slightly.

2. Reverse Lunges

This is a fantastic alternative to squats and allows you to engage in low-intensity exercises without worrying about the pain or discomfort which it will cause you. These squats alternatives are also great for those who want to work their lower bodies. The best part with Lunges is the fact that they exert very little strain on your knees. To do reverse lunges, you stand with your feet being hip apart, and the hands positioned on your hips. Then move your left foot backwards, and make sure that the right leg is standing at 90 degrees angle. Make sure that you don’t bend the knee in the process to avoid damaging your patella. Then you can press via the right heel, and move back to a standing position.

3. Glute Bridges

The Glute Bridge allows you to work your lower body and also your glutes without squatting. This exercise works by targeting the posterior chain muscles.  It’s friendly to those who suffer from knee joint pain and also lower back pain. To do it, you ensure that you lie on your back, while facing the ceiling. Bend your feet and ensure that the soles touch the ground. Then you can brace your core. In the process, you will be packing your body’s abs under your rib cage, therefore reducing the possibility of spine extension.


While squatting provides the kind of movements that work the lower sections of your body, the people who have hip joint and knee pain may find it cumbersome to do them. However, this doesn’t mean that you will need to skip your workouts. Instead, you can try the above low-intensity squatting alternatives and enjoy the benefits that a workout offers.