Recommended exercises to protect a dodgy knee

I find rowing (not too high intensity) better for my knees than jogging. I also walk, but I wear walking boots and try to avoid walking too far on hard surfaces such as roads. BodyFit by Amy has some useful workouts that are lighter on the knees too.

Air Bikes and rowers are fine for my knee. I have a garbage right knee. Plus, both help build some muscle, so they also have functional benefits. Oddly enough, walking stairs doesn't both my knee all that much either. Wide lunges sometimes are good too (exaggerated wide ones). Walking/jogging on softer trails was OK for me too. I got to the point, though, where jogging was too much for me after four or five years, but it built up a nice cardio base for me to continue.

Goblet squats are also great for most with knee issues. So are step ups on plyo boxes. I don't know about you, but I can't put too much weight on the knee. It will literally feel like it's popping apart, so for me, heavy barbells are out of the question. I can handle things like modified pistol squats, using a stair or a chair under me.

I know a lot of folks with bad knees. So much of it is individual. What you can handle and what you can't. And you know when you try things. For instance, a reverse lunge is easy for most. My bad knee is fine on a reverse lunge when it's the lead knee, but when it's the back knee, no way. You gradually gauge what's safer and what's not. For instance, though I can't do heavy barbells, I can do heavy squat snatches. I can also do broad jumps. Plyo jumps aren't bad either. You know your body more than anyone. If it doesn't feel right, don't do it. But challenge yourself too.