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The 6 Worst Exercises for Your Knees

December 31, 2025

Knee pain shouldn’t be the price you pay for staying active. But certain exercises can put serious stress on the joint — especially if your form slips or the weight is too heavy.

“The knee is strong, but it’s also vulnerable – especially when we overload it or ignore early warning signs,” says Clifford Rios, MD, an orthopedic sports medicine specialist with the Hartford HealthCare Bone & Joint Institute. “Over time, the wrong moves can lead to chronic pain or injury.”

Here are six of the worst exercises for your knees – and better options to try instead.

1. Deep squats and lunges

Bending your knees past 90 degrees adds pressure across the cartilage toward the front of your knee as well as your menisci – which can lead to pain or long-term wear.

“If you have knee issues, avoid letting your knees go past your toes,” says Dr. Rios. “Stick to shallower squats or reverse lunges for better control. You’ll also want to keep your weight in your heels during squats and lunges. You should be able to lift your toes off the ground while in the squatted position – that means your knees aren’t drifting too far forward.”

Try this instead: Use a chair to guide shallow squats or focus on reverse lunges with your knee aligned over your ankle.

> Related: 6 Strength Training Tips to Protect Your Knees From Running

2. High-impact jumping exercises

High-impact jumping adds force with each landing – and your knees absorb the shock.

“If your muscles aren’t strong or your form is off, that impact can do real damage,” says Dr. Rios.

Try this instead: Step-ups, wall sits or elliptical training offer similar benefits with less impact. If you jump, land softly with knees slightly bent. A softer landing with more motion helps spread the impact across multiple joints, reducing pressure on the knees.

> Related: 5 Best Types of Cardio When You Have Bad Knees

3. Running on hard surfaces

Concrete and asphalt don’t cushion your joints – and over time, the pounding adds up.

“Running on hard surfaces increases impact with every step,” says Dr. Rios. “Softer terrain and proper shoes can make a big difference.”

Try this instead: Head to a track or trail, wear cushioned running shoes and replace them regularly.

> Related: The 4 Best Exercises for Stronger Knees, According to an Orthopedic Surgeon

4. Full arc knee extensions (with heavy weight)

That gym machine where you extend your leg straight out? It puts isolated sheer stress on the front of the knee – especially under heavy load, and this stress is detrimental to cartilage over time.

“Full arc extensions can strain the patellar tendon and front of the joint,” says Dr. Rios.

Try this instead: Wall sits, mini squats or leg presses with limited range keep the joint more stable.

5. Deep or heavy leg presses

Pushing big weight from a fully bent position compresses the joint – and can overstretch ligaments.

“Leg presses are OK in moderation, but keep the weight light and the movement controlled,” says Dr. Rios.

Try this instead: Avoid bringing your knees too close to your chest. Stick with a shallow bend and smooth motion.

> Related: 3 Exercises That Help With Jumper’s Knee

6. Quick pivots and stops

Basketball, tennis and other pivot-heavy sports demand a lot from your knees – especially if stability is already an issue.

“Sudden stops, turns or landings can challenge the joint,” says Dr. Rios. “If you have knee pain, it’s smart to scale back.”

Try this instead: Swap in low-impact options like swimming, cycling or rowing. Always warm up and wear supportive footwear.

> Related: 6 Exercises to Help Your Knee Pain

How to protect your knees – and still get a good workout

You don’t need to stop exercising – you just need the right strategy. And avoiding the worst exercises for your knees can help protect your joints while keeping you active.

Dr. Rios recommends:

• Avoid sharp or deep movements if you have knee pain.
• Listen to your body – pain is a signal, not a challenge.
• Use proper form, even with light weights.
• Work with a physical therapist or trainer if needed.
• Stretch regularly – tight muscles put extra stress on your joints.

“Most knee pain is manageable with smart changes,” says Dr. Rios. “You can stay active and protect your joints at the same time.”