Last Update: January 16, 2024
There’s no one right answer for everyone with bad knees. Knee injuries and ailments have different causes and treatments. For the best results with any exercise routine consult your doctor or physical therapist to get the best guidance on what training modality is right for you. This list includes common solutions to a broad range of knee issues. I have identified the softest treadmill cushioning, the best low-impact solutions, and excellent machines to rehabilitate knee injuries caused by weakness and incorrect form.
Here’s Our List of the Best Exercise Equipment for Bad Knees
- Best Exercise Equipment for Bad Knees: Sole E95 Elliptical
- Best Treadmill for Bad Knees: NordicTrack X22i Incline Treadmill
- Best Elliptical for Bad Knees: ProForm Pro HIIT H14
- Best Rower for Bad Knees: Aviron Strong Series Rower
- Best Exercise Bike for Bad Knees: NordicTrack R35 Recumbent Bike
- Best Stair Climber for Bad Knees: STEPR Stair Climber
- Best Treadmill for Bad Knees with Low Step-Up Height: Horizon 7.8 AT Treadmill
Best Exercise Equipment for Bad Knees: Sole E95 Elliptical
The Sole E95 Elliptical is a large and powerful elliptical that is great for anyone who wants a killer, low-impact workout. However, it has a few features that make it particularly useful for exercisers with knee pain. The Sole E95 has great training and entertainment features to suit the preferences of every exerciser.
Sole E95 Elliptical
The Sole E95 has wide-set, oversized pedals with adjustable angles to ensure comfort.
Before I get into the exciting training and entertainment the E95 offers, I must tell you why I’ve picked the Sole E95 as the best exercise equipment for bad knees. Ellipticals are low-impact, so unlike treadmills, you won’t be creating a lot of impact on your joints. The E95 is best for users who can comfortably support their body weight. If you are not quite to this level, consider our exercise bike suggestion. The E95’s wide-set pedals should be more comfortable for most users to use than the narrowly spaced pedals on other machines. The pedal angle is also adjustable by up to 10 degrees. I recommend users avoid lifting the back of the pedals too far as this puts more pressure on the front of the knee.
While the E95’s stride length is not adjustable, you can increase the angle to create a more vertical elliptical path. The incline may be useful for exercisers who want to strengthen and target their glute and quads in particular. The quadriceps muscles are knee extensors which are important for proper knee function. The oversized pedals allow elliptical trainers to align their feet properly regardless of their shoe size. There are 20 resistance levels to challenge users of all ability levels.
The Sole E95 has onboard training programs that do not require a subscription to access. There are third-party entertainment apps from services like Netflix and Hulu. You will need your own membership login for each of these services, but there is no additional cost. The E95 also has features like screen mirroring, wireless charging, and Bluetooth speakers. You can create your own workouts and watch almost any entertainment or training video you would like with the built-in features. There are tons of freedom to customize your experience on the Sole E95 Elliptical.
+ PROS
- The Sole E95’s pedals are spaced for optimal knee comfort for most users.
- The Sole E95 has 20 levels of incline and 20 levels of resistance.
- The Sole E95 offers low-impact full-body training.
- The E95 has onboard training programs and customizable options.
- There are built-in apps for Netflix, YouTube, Max, and more.
- The E95 has screen mirroring, wireless charging, and Bluetooth speakers.
– CONS
- Petite users may prefer the build of the E35 and E25 to the E95.
- The Sole E95 Elliptical may not be appropriate for users with bad knees who cannot support their body weight yet.
Read Our Full Review Of The Sole E95 Elliptical Here
Best Treadmill for Bad Knees: NordicTrack X22i Incline Treadmill
The NordicTrack X22i Incline Treadmill has a few big benefits, one of which is right in the name! This treadmill has the best incline range of any home treadmill (save for the NordicTrack X32i, which matches its capabilities). The X22i also has excellent shock absorption and impressive training features. With an iFIT membership, you can achieve your rehabilitation goals with trainer-led videos.
NordicTrack X22i Incline Treadmill
The NordicTrack X22i Incline Treadmill has an incline range of -6% to 40% and a very soft running deck.
The NordicTrack X22i has two very important things that should help exercisers struggling with bad knees: a soft running deck and incline/decline training. First, the soft cushioning helps cushion every impact on the deck. So, if you want to continue your walking or running routine but find the road much too hard, the X22i may be able to help. It provides bounce and shock absorption to keep you logging your daily steps and mileage. While I consider the X22i to be more than sufficient, the X32i is a bit more cushioned and may be worth checking out as well.
It’s not just cushioning that makes the NordicTrack X22i my top treadmill pick for walkers and runners combating bad knees. The incline range of -6% to 40% is excellent for training your knee flexors and extensors. Incline and decline training can help certain knee injuries, especially when you focus on using proper form. Consult your physical therapist or doctor for more guidance surrounding your particular injury.
iFIT provides all of the onscreen content for the X22i. Without an active membership, you can train in manual mode or with one featured iFIT class (when connected to WiFi). With an iFIT membership, you unlock thousands of classes for on and off the treadmill. There are classes for all ability levels, and the iFIT platform can even adjust to your fitness level over time. The iFIT platform includes strength training and yoga classes to help you rehabilitate your knee outside of your cardio routine. Again consult the appropriate professional to ensure your training is benefitting your injury.
Additional features on the X22i include a 22-inch touchscreen display, powerful speakers, and automatic incline and speed adjustments. The treadmill also has incline handles to keep you supported through all of your treadmill training. If it is appropriate for your training regimen, you can even sled push the treadmill when the speed is set to 1 mph and at a flat grade.
+ PROS
- The X22i has an incline range of -6% to 40%.
- The super soft cushioning provides excellent shock absorption.
- iFIT provides guided content for the treadmill.
- iFIT also has strength and yoga classes for additional training at no extra cost.
- The NordicTrack X22i has a 22-inch touchscreen display.
- You can perform a sled push when the treadmill is set to 0% incline and 1 mph.
– CONS
- The X22i is a premium treadmill with a matching price.
- Though the NordicTrack X22i is very cushioned, it may not be appropriate for all types of knee pain and injury.
Read Our Full Review Of The NordicTrack X22i Incline Treadmill Here
Best Elliptical for Bad Knees: ProForm Pro HIIT H14
The ProForm Pro HIIT H14 is an elliptical, but it changes things up by having a more vertical path than traditional machines. This means that the ProForm HIIT H14 feels like a hybrid of an elliptical and a stair stepper. It also makes this elliptical great for a wide range of heights, because the stride length is very short and focuses on the upward motion. This elliptical style has a few different benefits for exercisers with bad knees, which I am happy to get into.
ProForm Pro HIIT H14
The ProForm Pro HIIT H14 moves like a hybrid between a stair stepper and an elliptical to deliver a powerful low-impact workout.
A shorter horizontal path makes the ProForm Pro HIIT H14 suitable for most user heights. The path measures about 5 inches horizontally and 10 inches vertically. The HIIT H14 is low impact to go easier on the joints. Its pedals do not adjust their angle, but they were comfortable for me throughout their range of motion. The HIIT H14 can be pedaled forward or backward and has many of the benefits of a stair stepper but even lower impact.
The ProForm Pro HIIT H14 has moving arms and stationary arms. You can get a full-body workout or isolate your legs if you wish. There are 26 levels of silent magnetic resistance. These resistance levels range from easy to very challenging. I always end up much sweatier than expected when I train on the HIIT H14. If you don’t enjoy the typical elliptical motion, the HIIT H14 is a great alternative.
iFIT provides the onscreen content for the ProForm Pro HIIT H14. This digital fitness platform is available at a monthly or yearly subscription. iFIT improves your training experience with instructor-led classes filmed all over the world. The classes automatically adjust the resistance of the HIIT H14 to let you focus on the class rather than pressing buttons. iFIT provides challenges and training series to help you build a training routine.
+ PROS
- The ProForm Pro HIIT H14 has a vertical elliptical path to suit most user heights.
- This elliptical is low impact like others, but its movement feels more like a stair stepper.
- The ProForm Pro HIIT H14 has 26 magnetic resistance training levels.
- iFIT provides all of the onscreen training content for the HIIT H14.
- The pedals move forward and backward.
- The HIIT H14 has stationary and moving arms.
– CONS
- The ProForm Pro HIIT H14 performs best when paired with an active iFIT subscription.
- While the HIIT H14 is low impact, it does require the user to support their body weight.
Read Our Full Review Of The ProForm Pro HIIT H14 Here
Best Rower for Bad Knees: Aviron Strong Series Rower
Rowing machines may not be at the forefront of your mind when you think of exercise equipment for bad knees. However, rowing does have several advantages for this population of exercisers. Rowing is not a weight-bearing exercise, so it may be easier for exercisers who are unable to support their body weight. The Aviron Strong Series Rower is fun and provides an effective workout.
Aviron Strong Series Rower
The Aviron Strong Series Rower is a magnetic rower with a high seat and a gamified training platform.
While rowing provides several benefits for exercisers with knee pain, many rowers sit low to the ground which is an obstacle for some users. Fortunately, the Aviron Strong Series Rower’s seat sits higher off the ground. It is about 20 inches tall and is only a little lower than sitting in a chair. The seat is padded and very comfortable, too. The Aviron is a very comfortable rower with adjustable pedals, so you can get the right spacing for your hip width. This feature can help reduce knee pain by keeping your joints properly aligned.
One of the most important things about rowing is keeping good form. If you are new to the activity, you will want to take things very slow. Using improper form can not only hurt your already aching knees, it can also affect your back. The Aviron rower has coached programs that can help you improve your rowing technique. Using these programs can help you train effectively to improve your range of motion and protect your joints.
The vast majority of the Aviron Strong Series’s content is gamified and entertainment-focused. I really like this platform, because it can help you build a routine. If you are struggling to get back into the swing of things after an injury or need to fight through a little discomfort (as instructed by your medical professional), the Aviron Strong can motivate you and keep your mind off the struggle. I have gone through recovery from so many different types of injuries, and nothing helped me more through these difficult rebuilding periods than music or watching TV while I was training. Take it easy and be kind to yourself, and you’ll get back to where you want to be.
+ PROS
- The Aviron Strong Series Rower has a 20” seat to make getting on and off the rower easier.
- The pedal spacing can be adjusted to help knees track in line with your hips and ankles.
- The Aviron Strong Series Rower has gamified training options like games and races to keep you motivated.
- There are apps from Netflix, Spotify, YouTube, Hulu, Disney Plus, and Prime Video to entertain you while you train.
- The coached programs guide beginners to use the correct form and build a rowing routine.
- The Aviron Strong Series Rower is very comfortable in comparison to other rowers and provides smooth magnetic resistance.
– CONS
- The Aviron Strong Series Rower requires a monthly membership to access content.
- Rowing requires exercisers to pay more attention to proper form than other cardio activities do.
Read Our Full Review Of The Aviron Strong Series Rowing Machine Here
Best Exercise Bike for Bad Knees: NordicTrack R35 Recumbent Bike
The NordicTrack R35 Recumbent Bike is a comfortable exercise bike. It provides back support, unlike other types of exercise bikes. The R35 is best when paired with the iFIT training platform, so you receive guided training for on and off the bike. Just because the R35 is recumbent, doesn’t mean it can’t supply challenging resistance. The R35 will be challenging even for the most experienced cyclists.
NordicTrack R35 Recumbent Bike
The NordicTrack R35 Recumbent Bike has 26 challenging levels of magnetic resistance for cyclists
iFIT leads you through challenging classes that conquer the trails and the studio. Despite the R35 using a recumbent design, you can follow along with the studio bike classes, even though the R35 does not have an incline feature. In outside classes, your instructor will lead you over popular bike paths and rugged mountain bike trails. The resistance will automatically adjust to you, but if things get too challenging, you can override those settings or increase the resistance if it is too easy. iFIT makes your indoor cycling experience more enjoyable, but it does require a monthly subscription.
The iFIT platform requires a few different smart features to be effective. The 14-inch touchscreen is the most important component on this bike if you want to use the iFIT platform. It does not rotate, but you can tilt the screen slightly up and down to help reduce glare. There are also speakers, Bluetooth audio, and closed captioning to help you follow along with your trainer. If you have a Bluetooth heart rate monitor, you can easily connect your device to the R35 to view your heart rate on the screen. While you can control the resistance and volume from the screen, NordicTrack makes it easy for you with the physical controls on the ends of the handles.
The NordicTrack R35 is a challenging bike. The 26 magnetic resistance levels are perfect for users who have bad knees but still want to train hard. Even the most experienced cyclists may find themselves challenged by the R35. Overall, I found the resistance levels even more difficult than NordicTrack’s Studio bikes.
I have mixed feelings about the comfort features of the NordicTrack R35. On one hand, the backrest does provide support and the seat is soft enough. The seat also adjusts along a sloped rail, which allows you to find the right positioning for your leg length. On the other hand, the R35’s backrest is pretty firm. The mesh structure is not comfortable. I wish that it was padded, though I do like how breathable it is. Fortunately, you could add your own padding over the backrest for additional comfort and support.
+ PROS
- The NordicTrack R35 has a step-through frame for convenience.
- The R35 has 26 levels of magnetic resistance.
- There are resistance and volume controls on the handles.
- The seat is adjustable along a sloped rail and has a backrest for additional support.
- The console has a large touchscreen, speakers, and Bluetooth connectivity.
– CONS
- The iFIT classes are fun, but you may have to ignore some of the features that are intended for the studio bikes. We would love to see iFIT make dedicated classes for recumbent bikes.
- Cyclists may need additional padding for the backrest for the most comfortable exercise experience.
Read Our Full Review Of The NordicTrack R35 Here
Best Stair Climber for Bad Knees: STEPR Stair Climber
The STEPR+ is a stair climber unlike any other. As the first to introduce digital fitness to the stair climber, the STEPR+ was one of the products I have been most excited to test out recently. It certainly lived up to my expectations. For exercisers with bad knees, the STEPR+ is a great option to strengthen the muscles that cross the knee joint.
STEPR+
The STEPR+ is a stair climber with guided fitness classes, entertainment content, and plenty of safety features.
The STEPR+ has 25 speed levels. These range from slow and gentle climbing to a hopping gait. It’s going to challenge you, but it also has plenty of distractions to keep you from focusing on the burning in your quads and glutes. The trainer-led classes are good, and I hope to see the quality continue to improve as STEPR+ grows. There are also scenic sessions that explore worldwide locations. They are a great alternative to the trainer-led classes. You can also use one of the entertainment apps and train in free step mode. Similarly, you can use the quickstart mode, which lets you set a custom target.
For entertainment, there are streaming apps. Some of these will require you to have an account. Fortunately, you probably already have one of these subscription services. Currently, you can access Spotify, Netflix, and YouTube. There are icons for Disney+, Hulu, and Prime Video that indicate they are coming soon. I don’t know how long it will be until these are added, but hopeful we will see these (and Max–I hope!) added soon. STEPR+ has great content options so far!
The STEPR+ is a little more intimidating than other cardio equipment. There are only three steps, and at times, I wished that I had a fourth. These steps are low to be more accessible to a larger range of users. There are two emergency stop buttons, an infrared sensor, and user detection. These features stop the STEPR should you fall from the machine, miss the bottom step, or need to pause the machine in a hurry. There are also rails all around the machine to offer plenty of support. These features made me feel very secure on the STEPR+.
For exercisers with knee pain, training the muscles around your knee in a low-impact can be helpful. Stair climbing works the quads, and using the proper form can strengthen the knee joint. It is very important to keep the knee and ankle properly aligned for the best results. Start slow and build up gradually.
+ PROS
- The 25 speed levels feel appropriate for a wide range of users.
- The large touchscreen display comes with entertainment apps like Netflix and YouTube with more promised in the future.
- The trainer-led classes are fun and easy to follow.
- The safety features stop the STEPR+ promptly should you slip or miss the step.
- There are scenic sessions, quickstart, and free step modes.
- The STEPR+ does not require a subscription.
– CONS
- The STEPR is an expensive machine.
- This style of training may not be appropriate for all knee injuries and requires special attention to form.
Best Treadmill for Bad Knees with Low Step-Up Height: Horizon 7.8 AT Treadmill
The Horizon 7.8 AT Treadmill is my pick for the best treadmill with a low step-up height for bad knees. The tricky part about low treadmill decks is that they normally don’t have the best shock absorption. Fortunately, the Horizon 7.8 AT has a low step-up height and a fairly well-cushioned deck. The Horizon 7.8 AT Treadmill is a great match for walkers or runners who are trying to overcome their knee pain and rehabilitate. Be sure to check with your doctor to decide if the impact of training on a treadmill is appropriate for your knee injury.
Horizon 7.8 AT Treadmill
The Horizon 7.8 AT Treadmill has 3 cushioned zones and a low step-up height–a great match for bad knees.
The Horizon 7.8 AT Treadmill has 3-zone variable cushioning. This cushioning creates a soft landing zone for your foot impact, a transition zone, and a firm push-off zone for stability. I really like this design, because it considers the varying needs of runners and walkers throughout the gait cycle (each running or walking stride). The Horizon 7.8 AT is not quite as soft as the NordicTrack or ProForm treadmills, but it has other benefits that make it worth your consideration.
A low step-up height makes the 7.8 AT easier to navigate. It has a very sturdy frame and console. The handles extend quite a ways so you can help yourself on and off the deck easily. The step-up height is only 8.75 inches. While this is not the shortest step-up height of a home treadmill, most of the decks lower than the 7.8 AT feel pretty firm. If you do not need a treadmill quite as powerful as the 7.8 AT, I would also consider the Horizon T101 for walking only.
Unlike most of the other exercise machines on this list, the Horizon 7.8 AT does not require a subscription. It doesn’t even have a touchscreen display. Instead, it connects with devices via Bluetooth, has speakers and a tablet rack, and allows you to adjust your speed at the turn of a dial. This treadmill design gives you the freedom to view any training or entertainment content you would like to on your tablet, while the 7.8 AT Treadmill fits right in. I have really enjoyed using the 7.8 AT to follow along with Peloton’s content. I also love the 7.8 AT’s reasonable price for what it offers despite its dated looks.
+ PROS
- The Horizon 7.8 AT has a soft landing zone and a firm push-off zone for optimal cushioning.
- The 7.8 AT has an 8.75” step-up height.
- The Horizon 7.8 AT treadmill does not require a subscription.
- The 7.8 AT has Bluetooth for connecting with third-party apps.
- The Horizon 7.8 AT is reasonably priced.
- There are Bluetooth speakers and a tablet rack.
– CONS
- The Horizon 7.8 AT treadmill is not the most modern-looking treadmill.
- The 7.8 AT does not have the smart features that some exercisers may be looking for.
Read Our Full Review Of The Horizon 7.8 AT Treadmill Here
Exercise Considerations for Those with Bad Knees
Disclaimer
Nothing on this page is intended as medical advice for any type of knee pain or injury. These are my suggestions without knowing you, your injury history, or any of your other needs. A doctor or physical therapist will be able to give you the best guidance on what training options may work best for you. Once you are equipped with your practitioner’s advice, this list may give you some good options for training that suits your needs. As with any training program, make sure that you are progressing at a reasonable pace and recognize the difference between pain and the normal discomfort associated with challenging exercise.
Impact
This list has compiled cardio machines from different categories. Treadmills offer high-impact training, ellipticals are low-impact weight-bearing, and bikes and rowers are low-impact, non-weight-bearing. If you cannot support your own body weight on your knee, consider a bike or rowing machine. Treadmills and ellipticals should only be used by exercisers who are able and cleared by their doctor for weight-bearing exercise. For runners who cannot stand the stress of road running anymore, a treadmill is a great alternative, because they offer more shock absorption than the road. Consider what level of impact is right for you and your injury type. Bony injuries tend to be less forgiving while minor soft tissue injuries can be more forgiving. These are generalizations, and your situation may differ.
Accessibility
A lot of exercise equipment can be tricky to get yourself into or onto. Some machines have high step-up heights while others are close to the ground. Either can be difficult for users with knee pain. Treadmills with lower decks, supportive handrails and footrails, and stable frames are great options for users with limited knee mobility. For an elliptical, look for a low step-up height, a stable frame, and stationary handles you can grab onto. Exercise bikes can be tricky, but recumbent bikes with step-through frames make it easier. For rowers, look for a high seat or a rower that can be raised up. Some rowers like the Concept2 RowERG and Ergatta Rower can be upgraded to sit higher off the ground if they do not have tall seats like the Aviron Strong Series rowing machine.
Training
There are a few important considerations for exercisers to make regardless of their knee pain: how to train, subscription or no subscription, and type of cardio machine. Hopefully, you are able to make these considerations without deviating from the appropriate recovery plan suggested by your medical advisors.
How to train
If you have been away from exercise for a long time, the best strategy is to return to a routine slowly and consistently. Maybe your starting routine looks like ten to fifteen minutes twice per week. After a few months of training, you could reach moderate to vigorous exercise for over thirty minutes five times a week as suggested by the American College of Sports Medicine. The important part is to be reasonable about where you start and keep your goal in mind. If there are setbacks along the way, you can reevaluate and try again. Supplemental exercises may benefit your cardio routine to help you build strength, increase flexibility, and correct faulty movement patterns.
Content
Many cardio machines support subscription training platforms. An active subscription can enrich your training sessions and guide you through off-machine workouts like strength and yoga that could further benefit your recovery. If a subscription is not in your budget or preference, there are options like the Sole E95, STEPR+, and the Horizon 7.8 AT that do not require a subscription and offer entertainment and/or onboard training programs.
Type of Cardio Machine
I’ve already covered this a little bit, but there’s more to consider beyond your knee injury. You should also consider the pros and cons of each type of machine as long as they are appropriate for your circumstances. Treadmills support walking and running, providing a solution for runners who need an indoor alternative. High-impact exercise can improve bone density and strengthen tendons and ligaments. However, elliptical machines offer a running-like movement without the risk of high-impact exercise. Additionally, elliptical machines train the upper body, too, with their moving handles.
Rowing machines do not require you to support your weight and provide full-body exercise. Exercisers who are considering rowing should account for the additional time needed to work on the correct rowing form. Lastly, exercise bikes focus on the lower body, are low impact, and come in a variety of styles. With an exercise bike, configuring the appropriate seat height and reach to the handlebars can prevent back and knee pain.
Bottom Line – Best Exercise Equipment for Bad Knees
Knee pain encompasses some of the most common injuries that setback exercisers from their routine. Whether your injury is chronic or acute, it can feel like torture to have to miss out on training your cardio fitness while you recover. For those with very chronic issues, a full recovery may seem impossible and you maybe looking for opportunities for exercise while still struggling with your ailment. This list provides treadmill, exercise bike, elliptical, and rowing machine options for exercisers struggling with knee pain. Not all of these options may be suitable for your specific circumstances or preferences. For low-impact training consider a rower or exercise bike. For low-impact, weight-bearing training an elliptical is a good match. Finally, treadmills are a moderate-to-high-impact training option that may be appropriate for some users.
Frequently Asked Questions
What exercise equipment is easiest on the knees?
Recumbent exercise bikes have been labeled one of the best options for exercisers with bad knees. While this is true, there are a few considerations to make before jumping on board with this simple answer. What is your specific injury? Do you like indoor cycling? After all, other types of exercise may have more benefits to improving your specific injury. Yet, if you are dealing with a very chronic sort of knee pain, recumbent exercise bikes are certainly worth looking into.
What exercises should I do if I have bad knees?
Knee flexion and extension while using the proper form can strengthen the muscles around the knee to reduce pain. However, not all injuries improve with repetitive use of the knee joint. You can stair climb, row, bike, and elliptical as long as it is appropriate for your type of injury. Indoor cycling can be very helpful for the knees, but you should double-check that the seat, handlebars, and q-factor are all suited to your body’s geometry. The incorrect cycling geometry can cause more pain. Also, keep a good cadence between 65 to 90 rpm and keep your knees from pointing out to the sides of the bike.
Is the elliptical or exercise bike better for knees?
The exercise bike may be better for users who cannot support their body weight safely while training. That said, knee pain is worsened by improper form. An exercise bike that cannot be properly adjusted to suit your stature may cause more pain. Ellipticals with wider pedals and incline variability may be appropriate for some users. Ellipticals also have the benefit of upper-body training in addition to lower-body training only. Generally, indoor cycling, especially using a recumbent bike, is preferred by exercisers with knee pain.
What exercises should I not do with bad knees?
The short answer is: Do not do any exercise that you cannot perform with the correct form. As for the long answer–in particular, high-impact and weighted exercises can exacerbate knee injuries if the wrong form is used or if the injury has not recovered sufficiently to support that intensity of exercise. Low-impact exercise is better in most cases. Cease any exercise that causes or worsens your pain. For more personalized information, consult your doctor or physical therapist.