Leg workout w/o squats...

[Edmund]

Got a bum knee (two knee surgeries already) and can't do squats...even though it's my fav movement. Been trying since I got back into the gym to figure out a good leg workout. Finally found one that works (for me) for now...

Never been a big fan of leg press..just preferred squats. Now it's replaced squats (for now). I start out with my feet at a wide stance, pointed a little outwards and my toes off of the front edge of the platform. I go for as many reps as I can, then rack it (without resting) and move my feet to the rear of the platform fairly close together and do as many reps as I can. Then I take a rest, add weight and go at it again. I'm actually doing two sets with one immediately after the other and count it as one set. I'll do as many sets as I can, usually a total of ten and always add weight..even if it's a small amount.
I'll add leg extensions and some ham work eventually, this workout really kicks my butt.

The first part of the set (with my feet wide apart and toes off) I REALLY feel iit in my hams and glutes. Then changing my stance hits my quads real hard. My legs feel like rubber for a couple of hours after this workout and I get pretty sore.

Is leg press a good replacement for squats? I never squatted real heavy, only up to 315 in a workout, doing 3-4 reps on my last set but nothing makes you grow like squats do. I probably just miss being able to do em.

 

[bignate73]

if your knee is why you can't do squats, and you can do what you just described on the leg press....

your knee is not your excuse.

putting your feet down at the rear of the platform is basically like squatting and shooting your knees way forward. risky to your knees, alot of shear forces.

the way you described your first round of leg presses...basically is a box squat or PL squat.

basically, if your knees can handle what you put them through with the routine you described, there really should be no reason why you can't squat.

 

[markshark]

ive got a torn acl in my left knee. i can do squats but it used to be hard, i just had to adapt to how to handle them properly. then again leg presses work my legs just as well as squats, and if i supplement them with extensions its like doing squats.

 

[ghettostudmuffin]

I don't understand how someone can do heavy hard leg presses, but can't do squats? How is that possible?

If all else fails, start light on squats, like just the bar and "slowly build" to decent poundages. I mean, I'm sure you can squat down to sit on your toilet seat, right?

 

[Guinness5.0]

if your knee is why you can't do squats, and you can do what you just described on the leg press....

your knee is not your excuse.

putting your feet down at the rear of the platform is basically like squatting and shooting your knees way forward. risky to your knees, alot of shear forces.

the way you described your first round of leg presses...basically is a box squat or PL squat.

basically, if your knees can handle what you put them through with the routine you described, there really should be no reason why you can't squat.

I agree 100% with this. If anything you are doing more damage to yourself by forcing your knees to handle loads/forces in completely unnatural ways.

If you can't squat due to a knee injury you sure as hell can't do a machine substitute that puts your knees at greater risk of injury.

 

[wutangnomo]

Try doing front squats with some light weight. You can't cheat nearly as much with front squats versus regular squats. Front squats will force your form to be better.

 

[Edmund]

Don't know what to tell you fellas...but it's true. I tired doing even light squats and it hurts my knee too much. The leg presses are working fine, I do hope to do squats one day but fer now this is the way to go. Feels good to have sore legs again

 

[rbtrout]

I find that quite interesting. When my knees hurt me, it was from doing very heavy leg presses and/or squats to parallel. I started doing atf squats and no leg presses and my knees don't hurt.

 

[ironclaw]

I don't understand how someone can do heavy hard leg presses, but can't do squats? How is that possible?

If all else fails, start light on squats, like just the bar and "slowly build" to decent poundages. I mean, I'm sure you can squat down to sit on your toilet seat, right?

after many surgeries on my left knee, I could only do squats, but no leg presses because of severe pain. Go figure....

 

[ZGzaZ]

leg day without squats is like china without rice, like a hockey game without fights, like the bible without Christ....

 

[u418936]

What's wrong with your knee? I've had 4 surgeries on my right knee (cartilage + ACL from an old football injury), and squats and deads are the only leg exercises I can do without causing pain or swelling.

Also, are you warming up properly? If I do elliptical for 20 min and stretch my hamstrings really hard before going heavy, I never have any pain.

Is your form perfect on squats? If my form isn't really good (past parallel, toes pointing outward, weight on heels, etc), I get some knee pain.

 

[al420]

then again leg presses work my legs just as well as squats, and if i supplement them with extensions its like doing squats.

So says the guy who won't squat. What horse shit. Say you won't b/c you won't, not b/c you 'can't' . Based on your post you can squat, you just don't want to.

The leg press is total crap, and mimick no real life movement. It may make your legs stronger while your lying down, but I rarely see the need to lie on my back and press something w/ my legs - not to mention the force on the knees and lower back.

Squats need to be added in, period. You better get a doctors note if you plan on posting this nonsense again.

 

[mekannik]

IMO - you do not HAVE to do squats, but you will be better off and further along if you can.

There are plenty of alternative/substitutes, but since most duplicate the same motor pattern you really just looking at deloading the spine - not so much the joints.


Just off the top of my head:
Back squats, front squats, overhead squats - barbell or dumbbell.
Step ups, pistols, lunges (walking, stationary, side, overhead), jump squats, split squats, zerchers.

Too many options to try without finding something that does not aggravate your injury. Whether or not you like that option 'mentally' is one thing, but there are other options.

 

[javaguru]

Squats done with proper form won't hurt your knees. I have had ACL surgery and my MCL was replaced by scar tissue. It did take me a year of focusing on form with low weights but my squat came back just fine.

 

[lavi]

Back squats, front squats, overhead squats - barbell or dumbbell.
Step ups, pistols, lunges (walking, stationary, side, overhead), jump squats, split squats, zerchers.

... squats off pins of different heights and stance widths,zerchers off pins of different heights and stance widths, zerchers off a box of different heights and stance widths, front squats off a box at different heights and stance widths, squats to parallel, squats atf, wide squats, box squats at different heights and stance widths, rear lungle, side lunge...


Let us know how these go.

 

[OMEGA]

Yes you can do legs WITHOUT squats

I feel you pain, I have not knee injured, but am very tall so when I do squats it put my knee in a unusual position.

here is a good Workout:

Warm up 10 minutes on Bike.

Leg press Pyramid sets ( 5-6 sets)
Stiff Dead lifts ( 5-6 sets)
Free Standing squats with body weight only
Hamstring curls
Calf raise
Calf presses

 

[Protobuilder]

Yes you can do legs WITHOUT squats

I feel you pain, I have not knee injured, but am very tall so when I do squats it put my knee in a unusual position.

HAHAHA!!!!

Why do the "no squat" folks always make excuses? Why can't the they just come out and say it: I don't like to squat. I won't squat. Go screw yourself.

Stand up and be a man. Admit you won't squat. Simple. Who gives a fuck? Instead it's always some bullshit historical injury. Or too tall. Or too fat. Or too short. Or no rack. Or. Or. Or.

 

[al420]

Squats are the base of my life.

 

[Protobuilder]

I love squats. Think everyone should do 'em. I don't care if people DON'T do them. But at least be honest about it.

 

[al420]

I taught a guy at my gym, 6'5" 220, very skinny, anyway he has been oly squatting for 3 months and hit 315 for a single last week. Granted he had a decent strength but no one ever told him being tall was an excuse. He also had a genetic dislike for the smith so that was never a problem...

 

[Protobuilder]

Tall guys can squat if they want to. Just may be more difficult to learn how and find a good stance. Maybe OMEGA can use his Amplizify3.0 to give him lazerlike focus and focus on learning to squat.

 

[BiggT]

HAHAHA!!!!

Why do the "no squat" folks always make excuses? Why can't the they just come out and say it: I don't like to squat. I won't squat. Go screw yourself.

Stand up and be a man. Admit you won't squat. Simple. Who gives a fuck? Instead it's always some bullshit historical injury. Or too tall. Or too fat. Or too short. Or no rack. Or. Or. Or.

I used to squat 800x9 in high school, then when I was playing for Florida State, I blew out my knee, so I got pissed and transferred to USC, then tore some ligaments in my other knee, then in my first season with the Broncos I blew both knees out again.....so now I can only squat 800x8 and it pisses me off, so that's why I don't squat. I might try them again if you have a link to any good ''programs'' to help me get back to 800x9. Don't mention 5x5 though, cause that makes you big, but smooth, I want to be sorta cut with some bulkiness.....thanks in advance.

Also, which one of you douche bags got search happy and bumped a post from 2005? lol