Exercises to Modify (Not Avoid) If You're Hypermobile

If you're hypermobile, most common gym exercises don't need to be banned. They need adjusting: a shorter range, a slower tempo, a different grip, more support or a cue that stops a joint sliding past where it should be. A modified exercise you can control will do far more for you than a "perfect" one that leaves your knees or shoulders sore. As always, if a particular movement causes pain, stop and ask your GP or physiotherapist.

The short version

• Shorten the range to the part you can control, then build it back gradually.
• Stop short of locking out elbows and knees.
• Add support (a bench, a wall, a machine) when balance or stability is a struggle.
• Slow down, especially on the lowering phase.
• Change grips and stances to put joints in friendlier positions.
• If a modified version still hurts, swap the exercise and get professional advice.

Lower body

Squats

Common issues: knees snapping back at the top, knees caving in, sinking into the bottom position and "hanging" on the joints.

Modifications:

• Squat to a box or bench at a height you can control, and touch it lightly rather than dropping onto it.
• Hold a dumbbell at your chest (goblet squat), which encourages an upright, balanced position.
• Stand up to "tall but soft" knees, not snapped straight.
• Use a three-second lowering phase.

Lunges and split squats

Common issues: wobbly knees and ankles, losing balance, the front knee drifting inwards.

Modifications:

• Start with a static split squat, holding a rack or bench for balance.
• Shorten the depth to what you can control.
• Use reverse lunges before forward lunges, as stepping back is usually more stable.
• Think "knee over the middle toes" all the way through.

Deadlifts and hinges

Common issues: over-arching the lower back at the top, knees locking back, rounding at the bottom of a long range.

Modifications:

• Start with a hip thrust or a cable pull-through to learn the hip movement.
• Use a shorter-range Romanian deadlift, stopping around mid-shin or knee height.
• Finish standing tall with ribs down, squeezing the glutes rather than leaning back.
• A trap bar deadlift from raised handles can be a comfortable progression.

Want a second pair of eyes on your exercise choices? Book a free consultation and we'll adapt your programme around how your joints feel.

Upper body

Press-ups and chest presses

Common issues: elbows hyperextending at the top, shoulder blades winging, the lower back sagging.

Modifications:

• Start with wall or incline press-ups and lower the incline gradually.
• Stop just before elbows lock at the top.
• Use a dumbbell floor press, where the floor limits how deep the shoulder goes.
• Try a neutral grip (palms facing each other) on dumbbell presses.

Overhead pressing

Common issues: arching the lower back, shoulders feeling unstable at the top.

Modifications:

• Use a landmine press, which pushes up and forwards rather than straight overhead.
• Press seated with back support, or half-kneeling to discourage arching.
• Keep the range below the point where the shoulder feels loose.
• Use lighter weights and higher control. Overhead work is often the last thing to progress.

Rows and pulldowns

Common issues: shrugging, yanking the weight, hanging passively at full stretch.

Modifications:

• Use a chest-supported row so your trunk doesn't have to stabilise.
• At the stretched end, keep a little tension rather than letting the shoulders hang.
• Choose a neutral grip on pulldowns if that feels better.
• Avoid dead hangs from a bar unless your physio is happy with them.

Core and floor work

Planks

Common issues: sagging into the lower back, locking elbows, shoulders sinking.

Modifications:

• Plank from the knees, or with hands on a bench.
• Hold for shorter times (10–20 seconds) with full focus, rather than one long wobbly hold.
• Push the floor away gently so the shoulder blades don't sink.
• Swap for a dead bug or Pallof press if planks aggravate wrists or shoulders.

Floor exercises in general

Wrists, elbows and knees can take a lot of strain in all-fours positions. A folded mat, working on fists or dumbbell handles instead of flat hands, or choosing standing alternatives often helps. Pay attention to your neck too; support your head on a small cushion for lying exercises if that's more comfortable.

How I adapt exercises at The Edge

When I'm coaching a hypermobile client at Energize in Harrogate, I'm watching for the small things: a knee that pushes back at the top of every squat, an elbow that settles into lockout, a shoulder that drifts forward under load. We then pick the modification that fixes it, write it into the app as a note on that exercise, and practise it until it feels natural.

I'm also careful not to overload people with cues. One or two key reminders per exercise is plenty. Too many and you end up thinking about everything and controlling nothing. If an exercise still doesn't feel right after adapting it, we swap it. There are always alternatives. If something keeps causing discomfort, I'll suggest a check with CB Physio, who are on site.

Common mistakes

• Cutting out whole movement patterns, like squatting or pressing, instead of adapting them.
• Using the same full range that a non-hypermobile friend uses.
• Relying on locked joints to rest between reps.
• Adding several modifications and then adding heavy weight on top straight away.
• Treating a modification as permanent. Many can be progressed over time.
• Pushing through pain because "it's only a modified version".

FAQ

Should I avoid certain exercises completely?

Some people do need to avoid specific movements, often based on their history of injuries or dislocations, and your physio is the right person to advise on that. For most common gym exercises, though, there's usually a version you can do well. Start with adapting before ruling things out.

How do I know if I'm locking my joints?

A mirror, a video on your phone or a coach watching is the easiest way. Locked knees often look slightly bent backwards, and locked elbows often look straight with a little extra curve. Aim to stop just short, where the joint is straight but your muscles still feel switched on.

Are kettlebell swings or jumping exercises okay?

Fast, ballistic movements are harder to control and put more demand on your joints. Some hypermobile people can build up to them; others are better without. Master the slower versions first, like hip thrusts and step-ups, and discuss faster movements with your physio before adding them.

Next step

If you'd like help adapting your training, book a free consultation at Energize Fitness in Harrogate. For a staged plan, read strength training with hypermobility, and if you'd like closer support, see my coaching options. The full overview is in my hypermobility and exercise guide.