20-Minute EMOM Workout For Bad Knees

Exercise	Reps
Clamshell with resistance band	16 reps on each side
Deadlift	10 reps
Dead bug	16 reps
Sit squat	10 reps

1 Clamshell With Resistance Band

Image Source: Wendy Cao Noakes

Begin sitting and slide a mini resistance band around your legs, just above your knees.
Lie on one side with one leg stacked on top of the other and your feet touching. Bend your knees at a 45-degree angle.
Rest your head on your lower arm.
Brace your abs by drawing your belly button in toward your spine.
Keeping your feet touching, raise the knee of your top leg as high as you can. Be sure not to shift your hips or pelvis. Your lower leg should remain in contact with the floor.
Hold for a one second, then lower your upper leg back down.
Complete 16 repetitions on each side.

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Image Source: Wendy Cao Noakes

Lie on your back with your arms extended directly above your chest and your palms facing toward each other. Bend your knees and bring your legs into tabletop position, ensuring your knees are stacked over your hips and your shins are parallel (in line) with the floor. This is your starting position.
On an exhale, draw your ribs to your hips to engage your core. Draw your left arm back and down toward the floor alongside your head. At the same time, extend your right knee and hip to lower your right leg toward the floor. Ensure that your arm and leg are lowering at the same speed and that you maintain a neutral spine, not letting your back come off the ground.
On an inhale, raise your left arm and right leg to return to the starting position. This counts as one rep.
Continue alternating between the left and right sides, completing 16 reps.

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Image Source: Wendy Cao Noakes

Stand with your feet slightly wider than hip-width apart. Hold a weight (dumbbell, kettlebell, or weight substitute) in both hands at the centre of your body with your arms fully extended, shoulders back, and arms relaxed.
Bend at the hips and pull your core in toward your spine, keeping your spine straight and chest lifted. Continue to bend until the weight is near your shins or as far as you can go without losing proper form. Let the weight hang down without hunching your shoulders. Your knees should be slightly bent and your chest parallel with the floor, not rounding your lower back at any time.
Drive through your feet to stand, keeping your arms relaxed down as you return to the starting position. Push your hips forward once you're standing to engage your glutes. This counts as one rep.
Complete 10 reps.

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Image Source: Wendy Cao Noakes

Place a chair or bench behind you and stand with your feet hip-width apart about a foot in front of it.
Pull your core toward your spine as you bend at your knees, shifting your hips backward as you perform a squat. At the bottom of your squat, you should lightly touch the chair. Make sure your chest stays lifted and your knees don't go past your toes or collapse inward, which can cause knee pain. To make the squat less intense, use a taller chair.
Push through your heels to stand up and return to the starting position. Push your hips forward to continue to engage your glutes once you stand. This counts as one rep.
Complete 10 reps.

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