Trainer Shares 7 Knee-Friendly Exercises for Full-Body Strength

As individuals age, maintaining strength across the body while minimizing joint strain becomes increasingly important. Trainer Ed Gemdjian has developed a series of seven knee-friendly exercises that focus on building full-body strength without the high impact associated with traditional workouts. This low-impact routine is designed to accommodate those who may experience tightness in the quads, hips, and glutes, allowing them to remain active and engaged in physical activity.

This full-body workout encourages movement while safely building strength. It is especially beneficial for older adults or anyone seeking gentler exercise options. Before starting, it is essential to listen to your body and consult a professional if there are any prior injuries or limitations. The routine primarily involves bodyweight exercises, although participants may wish to use a sturdy chair or bench for support, as well as adjustable dumbbells or resistance bands to enhance muscle engagement.

Seven Exercises for Joint-Friendly Strength Building

1. **Chair Sit-to-Stand**
This exercise targets the quads, glutes, and core. Start seated on a sturdy chair with feet hip-width apart. Lean slightly forward, brace your core, and press through your heels to stand upright. Slowly lower back into the chair. For added support, use your hands on the chair. To increase difficulty, hold a dumbbell while performing this movement.

2. **Hip Hinge Deadlift**
Focused on the glutes, hamstrings, and spinal erectors, this exercise begins in a standing position with soft knees. Push your hips back while tilting your torso forward, keeping your spine neutral. Squeeze your glutes to return to standing. Beginners can perform this without weights, using a chair for guidance. Those ready to progress may add dumbbells or a resistance band.

3. **Dumbbell or Banded Row**
This exercise works the lats, rhomboids, and posterior shoulders. Hinge at the hips while holding dumbbells or band handles. Pull your elbows back and squeeze your shoulder blades together. If needed, perform one arm at a time with support from a chair. Advanced participants can increase resistance or add a pause at the top of the movement.

4. **Incline Push-Up or Standing Shoulder Press**
Depending on individual comfort, participants can choose between an incline push-up or a standing shoulder press. The incline push-up targets the chest, shoulders, and triceps. Place hands on a bench or countertop, step back to form a straight line, and lower your chest towards your hands. Progression involves lowering the surface height. For the standing press, hold dumbbells at shoulder height and press overhead, ensuring the lower back remains neutral.

5. **Supported Step-Back or Reverse Tap**
Holding onto a chair or wall for balance, step one foot back, gently tapping the toe behind while keeping the front knee aligned with the ankle. This exercise focuses on the glutes, quads, and hip stabilizers. Beginners may keep both feet grounded and shift weight backward, while those more advanced can add knee bends or light dumbbells.

6. **Lateral Lunge with Contralateral Reach**
This movement engages the glutes, adductors, obliques, and balance. Step to one side into a shallow lunge while reaching the opposite hand towards the outside foot. Keep the spine long and core engaged. Beginners may limit their reach, while advanced participants can add light weights or increase the lunge range.

7. **Standing Banded Pallof Press**
To enhance core stability and posture, anchor a band at chest height. Holding the band close to the chest, step away from the anchor and press arms forward, resisting rotation. For a regression, sit in a chair for stability; for progression, increase band tension or perform from a half-kneeling position.

These exercises provide a comprehensive approach to building strength without putting undue stress on the knees. With the right modifications, individuals over 70 can safely engage in strength training, promoting overall health and mobility. Always remember to consult a healthcare professional before embarking on any new exercise regimen, especially if there are existing health concerns.