Training Legs with Dodgy Knees: My Survival Guide

I’m 43 and spent years as a professional MMA fighter. A lifetime of wrestling, MMA training, and the occasional football game on dodgy pitches has left my right knee, well… let’s just say it’s not in peak condition (that’s not a medical term, but it fits). With no ACL and degenerative arthritis, my knee has been through the wringer.

Despite this, I still enjoy Brazilian Jiu-Jitsu, Thai boxing, and other martial arts, while trying to stay strong and look half-decent—hairline struggles and all.

If your knees are holding you back from reaching your ideal physique or fully enjoying your sport, it’s time to rethink how you train.

Living with no ACL, degenerative arthritis, and the prospect of a knee replacement isn’t exactly what I’d call ideal. But it hasn’t stopped me from training my legs. Over the years, I’ve found ways to adapt my workouts to stay strong while avoiding unnecessary pain or further damage. If you’re in a similar position—dealing with long-term knee pain or recovering from an injury—here’s what I’ve learned about training legs safely and effectively.

Should I Continue to Work Out with Knee Pain?

First, let’s address the elephant in the room. Should you even bother training legs when your knees feel like they’ve seen better days? The short answer is yes—if you’re smart about it. Avoiding all leg exercises can lead to muscle imbalances, reduced strength, and even worse joint stability. The key is finding movements that strengthen the muscles around the knee (like the quads, hamstrings, and glutes) without aggravating the joint.

I’ve personally had great success with sled work. The sled allows me to load my legs without putting undue stress on my knee. There’s no eccentric loading—meaning no harsh impact on the joint—and I can still build strength and size.

How Do I Know If I’ve Permanently Damaged My Knee?

This one’s tricky because the signs aren’t always obvious. For me, the combination of no ACL and arthritis made it pretty clear that my knee was far from healthy. 

My MRI revealed complete cartilage loss in my knee joint, leaving it effectively bone-on-bone.

If you’re concerned about permanent damage, pay attention to persistent swelling, instability, or pain that doesn’t improve with rest. Speak to a specialist to understand your specific situation. In the meantime, focus on exercises that improve strength and stability without causing pain.

My Go-To Leg Exercises for Knee Pain

Here’s a list of exercises I regularly use to train legs while managing my knee condition:

Sled Pushes and Pulls

Why they’re relevant: These are my absolute favourite for building leg strength without aggravating the knee. They’re joint-friendly, scalable in intensity, and work the entire lower body, including the glutes, quads, and hamstrings.

Leg Press (with Controlled Range of Motion)

Why they’re relevant: By limiting the range of motion, you can avoid putting too much stress on the knee joint while still targeting the quads and hamstrings.

Romanian Deadlifts (RDLs)

Why they’re relevant: RDLs target the hamstrings and glutes while minimising knee flexion, making them ideal for building posterior chain strength without straining the knee.

Step-Ups (Low Box)

Why they’re relevant: Using a lower box reduces the knee’s range of motion, making this a safer option. It’s great for building single-leg strength and balance.

Glute Bridges or Barbell/Machine Hip Thrusts

Why they’re relevant: Strong glutes play a crucial role in stabilising the knee. These exercises are effective, low-impact, and using the machine or barbell you can really get some heavy work through the glutes. This is a staple in my program (even though it looks like dry humping a barbell - I am too old to care what people think) 

Isometric Wall Sits (Modified Duration)

Why they’re relevant: Wall sits strengthen the quads without requiring movement, which can help stabilise the knee. Keep the duration short and manageable to avoid aggravating the joint.

What Exercises Should You Avoid If You Have Knee Pain?

While I’m all for adapting movements, some exercises are more trouble than they’re worth. Deep squats, lunges with excessive forward knee movement, and high-impact activities like jump squats tend to put unnecessary strain on the joint. Avoid anything that causes sharp pain or instability.

How to Fix Long-Term Knee Pain

Fixing long-term knee pain often involves more than just exercise. Strengthening the surrounding muscles, improving mobility, and focusing on low-impact movements are critical steps. Beyond that, consider consulting a physiotherapist to address underlying issues. For me, building strength with joint-friendly exercises has been a game-changer. Sled pushes, in particular, allow me to keep training my legs and maintaining muscle, even when squats are off the table.

If you’re a martial artist battling dodgy knees like mine and want to keep training, stay strong, and look your best without making things worse, I’ve got you covered. My online coaching program is designed specifically for people like us—tailored workouts that build strength, improve mobility, and let you keep doing what you love without pushing your knees to breaking point.

Get in touch here to learn more and start training smarter today.