Bad knees lunges and squats | strength training knee friendly 

I have genetically bad knees. Squats and lunges always make me feel like a cripple if I do too many in a week. So I mostly avoid them. Even bodyweight squats hurt my knees. When I was into heavy lifting, I ended up barely being able to walk and knew I would have to switch to something else completely if I wanted to be able to even stay mobile into my old age. I now do yoga (power/vinyasa) and walking most of the time. Sometimes Callanetics and light weights. Very rarely do I implement any form of squat or lunge into my workouts. Deadlifts or wall squats don't bother me though.

My knees rarely hurt during exercise. It's mostly after when I'm going back downstairs. I workout upstairs. Going to try the leg raises, though.

Thank you, you hit it on the head with those modifications for us with bad knees.

You can do it... I was struggling with the stairs even getting up from the chair and going out on my bike, standing up for the hills. It's been a year and I still can't do lunges but I can get out of the chair without pushing up, the exercise that helped was the seated squat. It was quite emotional doing my first full squat. Still going (63) thanks for the info Melissa.

Omy love that angle so I can see correct body posture and proper leg placement. Thank you 😊

Thank you so much! I had been struggling with lunges and through seeing your video on lunges. The static lunges work for me!!! So I will do them and when I get stronger I will all weights. Thanks again, I did not think that I would be able to do lunges as I did when I was younger. Thanks again I really appreciate you sharing this information!

I love the suggestion about putting plates behind the heels while doing squats. That helped help me feel more steady and going even lower while doing them. 👍🏼

I'm on my last week of your shred program, and all the squats I did have really jacked up my knees and they are in a lot of pain, so I am going to modify with all these suggestions. I actually had this bookmarked when I first stared 8 months ago but never watched it until now, and I am so happy that I took some time out to watch it. I have crunchy knees but they werent really painful until I started doing so many squats and lunges. I wish I had seen this earlier and started with the modifications from the beginning but I didnt know I was going to be in so much pain at the time.

Thank you!!

Thank you ❤

Very encouraging.

Thank you for sharing your knowledge! Excited to try!

Oh, my, I really needed that! Thank you so much!

Thank you so much. I will be trying these for sure.

Thank you, the options are what Iv been looking for

I love this deep dive into lunges & squats!

This is great! I Definitely will try these.

You are a beautiful blessing; thank you for helping 🙏 us all, Melissa🌷

Hi Melissa new to watching your videos. Thank you for this video and for showing us no matter what level you're on we can do this... you are greatly appreciated.

Sooo helpful! I also like having a inflatable exercise ball against the wall for squats, as well. Helps me come back up.

Thanks did this very informative video! I have really bad knees and I never knew standing leg raises would help!

Love it!

What a gift you are!! Thanks for sharing. I injured my knee prior to COVID while heavy lifting and have been frightened to do lunges and squats. These alternative exercises are achievable and I will incorporate them into my routine. You have so much knowledge!

Thank you! I think these will work with sciatic pain in my back as well.

I love this video so much. Thank you!

Thank you for this video.

Thank you Melissa for all the different knee alternatives, I'm sure one or two or more will be good for my 66yr old knees😄 keep up the great work to help us that need help, thank you in advance!

❤very helpful thank you 🙏🏽

Thank you Melissa! I have a little bit problems with my knees and the first example you give is good for me. When I do front or back lunges, I feel a lot of pressure on my knees. So thanks for showing other ways to do it. ❤️🏋️‍♀️

Thank you 🙏I suffer from weakness and pain in the left knee, and I was hoping to benefit from the lunges exercise. I tried the static lunges and it comforted me a lot, and I felt the burning in my buttocks & thighs with the same efficiency as the traditonal lunges.!all thanks to you, my dear😘🤗❤❤❤

Both my knees hurt and grind. I want to get back into strength training after some years of doing very little. I have lost a lot of quad and adductor muscles. Hoping these will help. Thank you Melissa

Melissa, you are a treasure. Thanks for all your wonderful advice!❤

Fantastic suggestions Melissa, very helpful. Thank you 😊

Thank you!! I am going to try these and I will comment back here in a few weeks.

You look gorgeous and I love your outfits. Thank you for this video. I broke my knee cap several years ago and had a piece of it removed and my kneecap pops out when I do Lounges. These tips are very helpful ❤

This video is SO helpful! I love all the options and clear instructions 😍 Thank you Melissa!

I happy i found you 🤗. Ima watch all your vedeos. Can you show us how to use the resistant bands? For less knees use? Thank u so much

I love this as my knees are not as strong as I’d like at this time. ❤️❤️❤️🙏🏾🙏🏾🙏🏾. Thank you so much.

Thanks Melissa, this is wonderful and reassuring for someone with very painful and stiff knees. I feel motivated!

Oh thank you so much for this Melissa my knees are not that bad but sometimes it can be painful in order to do lunges and squats I work out five times a week three days cardio and two days strength training this will help me so much

Dear Melissa, I really appreciate your channel and I really appreciate you. I appreciate how you speak slowly and clearly in your videos. Many RU-vid creators speak very fast. Your voice and your speed of speaking are very calming. Thank you very much.

Thank, thank you! Could you provide information on the glute band you use, I'd like to order one.

For me these are great alternatives which are just as effective. The stretches do help and are already part of my mobility stretch warmup. Thanks Melissa👍

Great advice! Believe it or not, I have found that walking lunges are a lot easier on my knees then stationary. Something about pushing back off that front foot irritates my one arthritic knee. Kinda related, but not exactly: Have you considered making a video on the reasons why going into a deep squat might be difficult? I do pretty good until weight is added. Then it's a lot more of a struggle to get down low.

Great video not bad knees but more popping at the knees I wonder what that mean?

My knees hurt from just watching someone else doing squats. LOL I will try anyway to do those easiest moderate exercises :)

😍

Hello amazing Melissa! I was trying to do weight training and I hurt my left deltoid and shoulder. How much weight should I used as a new weight lifter. I used two dumbbells of eight pounds. How much lower should I go as to not damage myself? Thx!

Hi Melissa! NEW SUBSCRIBER! Beyond happy I found you 🙏🥰 I'm 45. Weigh 152. 5'3. Want to lose fat. I'm following your advice, but confused as to how much protein I should consume. I want to weigh 135lbs, should I consume 135 grams of protein or 150? Sending you blessings from California 🙏💕🤗🥰🙌

Hi Melissa, I had three months off weight training. Lost all of my gains 😭 - how long does it take to regain? Muscle memory & all that jazz 🤔