17 Joint-Friendly Workouts That Deliver Serious Results Without the Impact

15. The "Monster Walk" with Lateral Band Resistance

While standard walking is linear, the "Monster Walk" focuses on lateral (side-to-side) hip stability, which is crucial for protecting the knees from caving inward. Place a resistance band around your ankles or just above your knees. Assume a slight mini-squat position and take slow, wide steps diagonally forward or directly to the side, maintaining tension on the band at all times. This move specifically targets the gluteus medius, a key stabilizer of the pelvis. Strengthening this muscle reduces the "shearing" forces on the knee joint during daily activities. Aim for two sets of 15 steps in each direction. If your balance feels unsteady, perform this next to a long hallway wall for light fingertip support.

16. Suspension Training (TRX): Gravity-Assisted Stability

Suspension trainers, like the TRX system, allow you to use your body weight as resistance while providing a constant handle for stability. This is exceptionally joint-friendly because you can easily adjust the angle of your body to decrease or increase the load. For example, a TRX-assisted squat allows you to use your arms to "pull" yourself up, taking the pressure off sensitive knees. Suspension training also forces the core to engage constantly to maintain balance, which protects the spine. Focus on slow, rhythmic movements, such as the assisted lunge or mid-row. It is an ideal bridge for those transitioning from physical therapy back into traditional strength training, as it offers a "safety net" for every movement.