A 20-Minute Resistance Band Workout for Bad Knees

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Use a 3-second lowering phase, 1-second pause, 3-second rise. Slow tempo builds strength with lighter load, which is kinder to cartilage.

Sequence: seated band row, banded glute bridge, box sit-to-stand, standing hip abduction, band pull-apart, supported calf raise. Two sets of 10 each.

Stop any move that causes sharp or pinching pain. Mild muscle effort is expected; joint pain is the signal to regress.