The Best Exercises for Knee Pain (And How We Train Around It at BMF Training)

Knee pain is one of the most common reasons people stop training — or never start at all.

But here’s the truth:
👉 Most knee pain doesn’t mean you should stop exercising.
👉 It means you need the right exercises, progressions, and coaching.

At BMF Training, our goal isn’t to push through pain — it’s to train around it, build stronger support structures, and help you move better long-term.

This guide breaks down the best exercises for knee pain, why they work, and how we use smart modifications to keep our athletes training safely.

First: Understanding Knee Pain

The knee is primarily a hinge joint, but it relies heavily on the strength and coordination of the:

• Hips and glutes

• Quadriceps and hamstrings

• Ankles and feet

• Core and trunk stability

When one area isn’t doing its job, the knee takes the stress.

That’s why the solution is rarely “rest forever” — it’s better movement and smarter loading.

Key Principles for Training with Knee Pain

Before diving into exercises, here’s how we approach knee-friendly training at BMF:

✔️ Prioritize pain-free range of motion
✔️ Build strength above and below the knee
✔️ Use controlled tempo and appropriate load
✔️ Progress gradually
✔️ Avoid unnecessary impact early on

Now let’s get into the exercises.

Best Strength & Rehab Exercises for Knee Pain

1. Spanish Squats

A go-to exercises for knee pain.

Why they work:

• Load the quads without excessive knee shear

• Reduce pain while strengthening the knee

• Encourage proper knee tracking

How we use them:

• Isometric holds or slow reps

• Great for warm-ups or rehab days

2. Reverse Sled Drags

A BMF staple for knee health.

Why they work:

• Strengthen quads without joint compression

• Increase blood flow to the knee

• Improve tolerance to knee loading

Bonus: Extremely knee-friendly and highly effective.

3. Step-Ups (Low to Moderate Height)

Controlled single-leg work is key.

Why they work:

• Build quad and glute strength

• Improve balance and knee stability

• Allow easy height and load modification

We adjust step height to keep movement pain-free.

4. Split Squats (Pain-Free Range)

Not all split squats are equal.

Why they work:

• Strengthen hips and legs individually

• Reduce compensation patterns

• Build stability around the knee

We modify stance length, depth, or add assistance when needed.

5. Terminal Knee Extensions (TKEs)

Simple, effective, and underrated.

Why they work:

• Strengthen the VMO (quad muscle near the knee)

• Improve knee control and extension strength

• Excellent for rehab and warm-ups

6. Hamstring Strength (RDLs, Hamstring Curls, Glute Ham Raise)

Strong knees need strong hamstrings.

Why they work:

• Balance forces around the knee

• Reduce strain on the ACL and joint structures

• Improve overall knee stability

We often use RDL and Hamstring Curl variations to build this safely.

7. Glute Strengthening (Hip Thrusts, Bridges)

The knee depends on the hips.

Why they work:

• Reduce valgus collapse (knees caving in)

• Improve alignment and force distribution

• Protect the knee during squats and lunges

Low-Impact Conditioning Options

When high-impact work aggravates knee pain, we use:

• 🚴 Bike

• 🚣 Rower

• 🛷 Sled pushes & drags

• 🚶 Incline walking

These allow conditioning without beating up the knees.

What We Avoid (At Least Temporarily)

Depending on the individual, we may limit or modify:

• Deep knee flexion under heavy load

• High-impact jumping

• Running volume

• Excessive plyometrics

This isn’t permanent — it’s strategic.

How We Modify Training at BMF

Every athlete is different. That’s why we:

✔️ Adjust squat depth
✔️ Change stance or bar position
✔️ Use tempo or pauses
✔️ Substitute similar movement patterns
✔️ Progress load slowly

You don’t need to stop training — you need better coaching and smarter programming.

The Big Takeaway

Knee pain doesn’t mean you’re broken.
It means something needs attention.

With the right exercises, proper modifications, and a long-term approach, most people can:

✔️ Reduce pain
✔️ Get stronger
✔️ Move better
✔️ Stay consistent
✔️ Train confidently again

How BMF Training Can Help

At BMF Training, we specialize in helping people train around pain — not through it.

Through our:

• Personal Training

• Group Training

• Online Coaching

We assess, modify, and progress your program so you can keep building strength while respecting your body.

👉 If knee pain has been holding you back, let’s talk.
👉 You don’t have to stop training — you just need the right plan.

Train smart. Train strong. Train for life.