Author Topic: Best Leg Exercises with a shot knee... (Read 5774 times)

Deicide · « **on:** May 31, 2011, 10:12:45 AM »

Can't do squats right now, can't do lunges....can do Leg press, any other alternatives?

Cheers

wes · « **Reply #1 on:** May 31, 2011, 04:57:03 PM »

Leg Press:
1 plate-50 reps
2 plates-40 reps
3 plates-30 reps
4 plates-20 reps
5 plates-10 reps

Adjust poundages accordingly........shoul d be all you need and you don`t have to go really heavy.

Brutal leg day.

Deicide · « **Reply #2 on:** May 31, 2011, 05:04:55 PM »

Quote from: wes on May 31, 2011, 04:57:03 PM

Leg Press:
1 plate-50 reps
2 plates-40 reps
3 plates-30 reps
4 plates-20 reps
5 plates-10 reps

Adjust poundages accordingly........shoul d be all you need and you don`t have to go really heavy.

Brutal leg day.

Thanks

tbombz · « **Reply #3 on:** May 31, 2011, 05:46:37 PM »

hack squats or front squats..

wes · « **Reply #4 on:** May 31, 2011, 06:09:25 PM »

Quote from: tbombz on May 31, 2011, 05:46:37 PM

hack squats or front squats..

Both would probably kill his knees.

NaturalWonder83 · « **Reply #5 on:** May 31, 2011, 06:13:26 PM »

Quote from: wes on May 31, 2011, 06:09:25 PM

Both would probably kill his knees.

agreed

tbombz · « **Reply #6 on:** May 31, 2011, 06:56:12 PM »

i have two bad knees... had surgery on my left last summer.... going to have surgery on my right next month.... havent been able to do real squats for a year.. front squats and hack squats have been staples...

jpm101 · « **Reply #7 on:** May 31, 2011, 07:20:26 PM »

Naturally , the nature of the injury and limits of the ROM is not explained. Tendon. joint socket, actual muscle fiber, bone,ligament, etc, all limited guess work as to how much stress can be applied in a leg exercise.

If leg presses (machine angle/ROM) present no problems, with the back supported, than might try leg extensions (machine) first and the mentioned leg press. Prefer exercises be preformed one leg at a time. Insuring a balance of strength and muscle influence on the weak and normal leg. With one leg at a time you can make different weight selections for either leg, if that is needed. The injured one may require less weight.

Add leg bicep leg work, which can be very important in rehabbing a injured leg/knee. Most people forget that part of recovery. Would usually advise light stretching and massage/lotions, but in your case I really don't know the grade of you problem with the knee. Good Luck.

Dr Dutch · « **Reply #8 on:** June 01, 2011, 01:43:19 AM »

Quote from: Deicide on May 31, 2011, 10:12:45 AM

Can't do squats right now, can't do lunges....can do Leg press, any other alternatives?

Cheers

You got shot in the knee???

local hero · « **Reply #9 on:** June 01, 2011, 08:30:35 AM »

knee capped?...

my right knee has been bad for a while,,, ive found ive been able to bring them up to what they were before with leg press and the v squat, i feel no knee pain what so ever on the v squat

controlled slow reps win the race in the dodgy knee race

Deicide · « **Reply #10 on:** June 01, 2011, 11:42:07 AM »

Thank you! I appreciate all the advices!

BILL ANVIL · « **Reply #11 on:** June 02, 2011, 01:37:30 PM »

Quote from: tbombz on May 31, 2011, 05:46:37 PM

hack squats or front squats..

lol both those exercises put even more pressure on the knees.

NaturalWonder83 · « **Reply #12 on:** June 02, 2011, 06:09:20 PM »

Quote from: BILL ANVIL on June 02, 2011, 01:37:30 PM

lol both those exercises put even more pressure on the knees.

agreed

jpm101 · « **Reply #13 on:** June 02, 2011, 07:41:14 PM »

Just wonder how Sissy Squats would fit into Deicide's rehabing of his knee? Great overlooked exercise for a total stretch of the legs. Going to hit the legs like nothing else.

Any direct movement for the quads (Hacks/front squats, etc) will affect the knee structure. Flat footed squats and the leg press can spread the work load to the hips/butt and the mass of thighs themselves . Even the ham's. Good Luck.

cross-of-iron · « **Reply #14 on:** June 02, 2011, 09:24:12 PM »

I can't believe people are recommending leg presses and extensions. Box squats with a wide stance and belt squats.

NaturalWonder83 · « **Reply #15 on:** June 02, 2011, 09:25:35 PM »

http://www.t-nation.com/free_online_article/most_recent/why_your_knees_perform_like_aging_water_fowl

this is a good article^^

tbombz · « **Reply #16 on:** June 02, 2011, 10:49:02 PM »

i feel a whole lot less pain in my knees and whole lot more stable when doing hacks and fronts on the smith than when doin leg press. extensions are ok too.

coltrane · « **Reply #17 on:** June 03, 2011, 07:14:27 AM »

Quote from: jpm101 on June 02, 2011, 07:41:14 PM

Just wonder how Sissy Squats would fit into Deicide's rehabing of his knee? Great overlooked exercise for a total stretch of the legs. Going to hit the legs like nothing else.

Any direct movement for the quads (Hacks/front squats, etc) will affect the knee structure. Flat footed squats and the leg press can spread the work load to the hips/butt and the mass of thighs themselves . Even the ham's. Good Luck.

I have starting incorporating sissy's after leg presses. I keep on my toes the whole movement, and it feels terrific in my quads. No weight is needed. These are totally underrated. JPM is right.

coltrane · « **Reply #18 on:** June 03, 2011, 07:15:27 AM »

I must add that with sissy squats, the movement is a little weird to get down pat, but once you do you'll know why they're great.

local hero · « **Reply #19 on:** June 03, 2011, 09:56:12 AM »

Quote from: cross-of-iron on June 02, 2011, 09:24:12 PM

I can't believe people are recommending leg presses and extensions. Box squats with a wide stance and belt squats.

he's already stated he cant squat,,, why would you go on to recomend the above?... if i squat regularly id have to get surgery on my knee, why risk it, you can build good legs without them

Deicide · « **Reply #20 on:** June 03, 2011, 12:50:57 PM »

I actually managed to do some decent lunges today, not with too much weight but high reps...I was so tired afterwards it felt like a cardio workout!

BILL ANVIL · « **Reply #21 on:** June 03, 2011, 12:58:33 PM »

Quote from: cross-of-iron on June 02, 2011, 09:24:12 PM

I can't believe people are recommending leg presses and extensions. Box squats with a wide stance and belt squats.

Maybe leg presses but the pressure must be on the heels. Wide stance on pretty much everything is necessary with messed up knees..

wes · « **Reply #22 on:** June 03, 2011, 01:57:17 PM »

Quote from: Deicide on June 03, 2011, 12:50:57 PM

I actually managed to do some decent lunges today, not with too much weight but high reps...I was so tired afterwards it felt like a cardio workout!

Cool !!!!!!!!!!

claymore · « **Reply #23 on:** June 03, 2011, 07:55:40 PM »

Quote from: wes on May 31, 2011, 06:09:25 PM

Both would probably kill his knees.

Agreed

cross-of-iron · « **Reply #24 on:** June 03, 2011, 08:45:58 PM »

Quote from: BILL ANVIL on June 03, 2011, 12:58:33 PM

Maybe leg presses but the pressure must be on the heels. Wide stance on pretty much everything is necessary with messed up knees..

Maybe leg presses but the width of the platform is an issue. If you still want decent legs with knee problems box squats of all variations are your best bet. The older guys you see still banging out heavy reps on the leg press with their knees wrapped so tight they can't walk are idiots. I rarely have any pain when squating but im using a wide stance and and low bar placement. Btw, my knees are fucked from years of heavy front and back squats with a conventional stance.