Thread: What Exercises with Osteoathritis?

Hi, I am since some time reading here and now I registered because I would like to hear some Feedback to my program.

Me:
28, male
180cm , 6ft
75kg, 160lbs
bf: ~20% (Navy&pics)
I went down from roughly 27% in december and at the beginning of april I have stopped the diet because I had regular bouts of dizziness, headache and felt weaker in workouts. I am going to start again at the end of april or in may. Don´t know yet.


Health:
I have Oseoathritis in my knees and most likely somewhere else, but due to Corona I don´t get X-Rays to check it correctly everywhere. But it´s only serious in my knees atm. Due to this I am unable to do Squats and Deadlifts. They immediately go into my knees. However, training definitely helps be because at the beginning of the year I could only do ~five bodyweight Squats until I had to stop, now I am able to do roughly 25.
I have tried stiff-legged and romanian Deadlift with low weights, they apparently don´t go into my knees.


Equipment:
I only have Dumbbells with 120lbs weights. And some bands.
I am aware that this is not enough, but due to Corona I can´t pay the current prices and I am thinking about joining a gym, should they ever open again, anyway.


Goals:
strengthening my legs further
having muscles, lol


Plan, in no particular order:
3 times a week, 3x12

Reverse Lunge
Floor Press
Bent-over Row
Plank
lateral raise
bent-over lateral raise
Lying lateral leg raises with band
Glute Bridge

With before and after stretching this takes me roughly 80 minutes.


Questions:
1.) What would you recommend? Anything else?

2.) Glute Bridge gives me slight lower back pain and I don´t exactly feel much in my Hams with this. Should I maybe replace it with single-legged deadlift? As I don´t have enough weight for romanian DL. Although I am quite shaky with single-leg.

3.) Lying lateral leg raises, should I even do those? I thought that I should train my ab/adductors too and that´s why I added it. But apparently banded Clamshells are better.

4.)I am unable to progress with bent-over /later raises, because I don´t hit the correct muscles. I just don´t get it. Would it be in this case advisable to drop those two and only do Overhead Press? While it doesn´t hit the same muscles, it still hits the whole shoulder. So should I keep up with the Exercises I need, even if they are very inefficient or switch to an Exercise I can do correctly, but does not mainly hit the muscles I want?
It´s quite demotivating to not progress with those exercises at all...

5.) Should I add calf raises? I always read that it´s not needed, but those people do Squats + Deadlift.

6.) Should I still do Planks? I am able to hold them for 70 seconds.