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6 Easy Exercises for Knee Pain Relief. 1 / 6 Stair Step-Ups. Place your left foot on the first step of a stairway and your hand on the wall or banister for balance. Slowly step up onto your left foot so you are standing tall on the step with your left foot, and your right foot's off the ground.
âWith bad knees, what exercises can I do for leg development?â â Tony Friend. I can definitely empathize. I have also had knee issues from years of wrestling in high school and college, and bad technique in the gym early on. But, even with knee pain, you can still train hard and make progress. The goal with your program is to find the best leg exercises for your individual limitations and those that donât cause any pain.