Bad Knees Boot Camp Workout

Exercises for knee pain

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I get emails from time to time from people who want to do a boot-camp class but have bad knees.  It took me a while but I finally got around to putting a workout together for those suffering from arthritic knees.  If you have any questions about the exercises, look at the videos below so you are performing the exercises perfectly.

See explanation of the exercises below:

Push-ups two levels

Equipment for the workout: Dumbbells, thick exercise mat
For the lean back squat: strap or Woss Suspension device


  1. thanks for these great exercises,love how you can do them at home everyday without going out to the gym. Thanks for the example videos!!!!

  2. I am going to show this to the hubster because he NOW has bad knees and it seems to get worse week by week.

  3. Great alternatives for being able to keep moving!

  4. Wow! I do many of these -esp as I avoid things that would be hard on my knees. I've found them in quality exercise books, etc. There are some here I haven't incorporated and I'm excited to check them out and add them to my repertoire!!!!

  5. Do you have any exercises for strengthening bad knees? I'm only a week out from the marathon at this point so it might be a little late, but I always get knee pains on the long runs.

    1. Yes, but I need to know a little bit more about what is bothering you. Send me an email at sheilafit10 at

  6. I feel like I'm getting so old...I have a knee that acts up at the randomest times. I'm going to have to try this one out on the days I'm having excuses!

  7. I want to pin this!!! I have such fragile bones cause of my weight loss, and I'm literally incapable of doing intense leg workouts (ie. Insanity, P90X, or any of the video workouts I've become accustomed to) because I feel like my legs are going to snap in half. Thank you for this, Sheila!!!

    Diary of a Debutante

  8. Ooh, I need to show my husband this! Thanks!

  9. My husband has bad knees and is always looking for exercises that won't bother them. I'll have to show him your post :)

  10. This is a great idea!!!I'm gonna have to try this.Lunges and squats are just out of the question for people with bad knees.

  11. This is a great list of alternative for bad knees. I suffer from achy knees from time to time and building the muscles in my legs had helped tremendously.

  12. Thank you! I have no excuse not to try these.


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