Pick the exercise that bothers you, the joint or limitation, and your goal. The tool gives a safer mechanical substitute so you can keep training without forcing a movement that is not matching your body today.
Use this for training decisions, not medical diagnosis. If pain is sharp, radiating, worsening, or persistent, stop and get evaluated.
The goal is not to avoid hard work. The goal is to keep the same training pattern while changing the angle, range, load, or stability demand so the irritated joint gets less punishment.