Upper leg routine without squatting?

empirix

Don't know why i haven't posted this before but anyway here goes: Anybody recommend a good leg routine which excludes squats, reason is i sustained knee injuries(ripped Cartillage and dislocation onboth legs) playing soccer many moons ago, but while doing squats the pain is excruciating to say the least, even with light weights, leg extensions can be pretty sore too but manageable with a fairly decent wait, on the leg press machine i work up to about 300 kg before the knees start to go. Lunges are a nightmare too.

I must admit my upper legs could be in better shape, especially when compared to my upper body, i also find i put a lot of weight on the legs when eating than on the upper body(if you know what i mean), it has always been that way since i've been young.

My calves are fine and have a good definition.

Anybody have any suggestions/ good routine for the uper legs, all the sites on the net include squats etc. I am thinking of a weight plus cardio kinda routine

Suggestions appreciated

justsomebloke

For Quads i'd say you are pretty screwed for the hamstrings though straight leg deadlift would be a decent one

metrovelvet

I know an excersise for your inner thighs you can do by lying on your back. pm me if you're interested.

Also you could look into getting a barre a terre dvd and do some excersises at home. Barre a terre was designed for injured dancers and focuses on muscle repair, alignment and strengthening. I know its not weightlifting but it could help you while you're out of commission.

BrianD3

Ok you say you cannot squat because of your previous injuries but have you looked into this thoroughly. Eg
-you might be using bad form on the squat
-you might be using good form but a different variation of the squat might suit you much better
-you might be pushing too hard too soon
-have you gotten medical advice recently, if so is there anything that can be done to your knees that might alleviate the situtaion.

Also if your knees are extremely bad do you have difficulty squattiing down with just your bodyweight. TBH I would be quite worried if this were the case and would definitely be seeking medical advice

empirix

BrianD3 wrote:

Ok you say you cannot squat because of your previous injuries but have you looked into this thoroughly. Eg
-you might be using bad form on the squat
-you might be using good form but a different variation of the squat might suit you much better
-you might be pushing too hard too soon
-have you gotten medical advice recently, if so is there anything that can be done to your knees that might alleviate the situtaion.

Also if your knees are extremely bad do you have difficulty squattiing down with just your bodyweight. TBH I would be quite worried if this were the case and would definitely be seeking medical advice

On the form part - yeah i am using good form, usually get a ftiness instructor to help me when squatting, looks a bit gay but hey if it helps it helps

I have got medical advice and while the doctor/physio agreed weight training is excellent they also said stay away from putting any heavy pressure on the knees - but this was in regard to later on in life, he recommended leg extensions for strengthening the knees - muscles/ligaments that hold the kneecaps in place.
I can get the tendons snipped which will eradicate the chance of my kneecaps dislocating again but i don't want to do this - again looking towards later life.

Don't get me wrong, my upper legs are pretty good, just not as defined as the rest of my body(i am in decent shape). Probably just have to accept the fact my quads will never be super defined.

Anyway heres the routine i came up with and tried last night:

10 mins cardio warm up(treadmill on a slope)

Leg extension 1 X12 warmup
4 X 12 increasing weight

45 degree Leg Press 1 X 12 warm up
4 X 12 Increasing weight

Seated leg curl 1 X 12 warm up
4 X 12 Increasing weight

Seated Leg press
1 X 12 warm up
4 X 12 Increasing weight

Cardio: 15 mins stepper
15 - 20 mins treadmill on a slope

I done my calves too
Personally i felt pretty good and the legs did get a good bang, so i'll see how it goes, will probably add the straight leg deadlift to this too, anybody any suggestions

cheers

empirix

BrianD3 wrote:

Ok you say you cannot squat because of your previous injuries but have you looked into this thoroughly. Eg
-you might be using bad form on the squat
-you might be using good form but a different variation of the squat might suit you much better
-you might be pushing too hard too soon
-have you gotten medical advice recently, if so is there anything that can be done to your knees that might alleviate the situtaion.

Also if your knees are extremely bad do you have difficulty squattiing down with just your bodyweight. TBH I would be quite worried if this were the case and would definitely be seeking medical advice

On the form part - yeah i am using good form, usually get a ftiness instructor to help me when squatting, looks a bit gay but hey if it helps it helps

I have got medical advice and while the doctor/physio agreed weight training is excellent they also said stay away from putting any heavy pressure on the knees - but this was in regard to later on in life, he recommended leg extensions for strengthening the knees - muscles/ligaments that hold the kneecaps in place.
I can get the tendons snipped which will eradicate the chance of my kneecaps dislocating again but i don't want to do this - again looking towards later life.

Don't get me wrong, my upper legs are pretty good, just not as defined as the rest of my body(i am in decent shape). Probably just have to accept the fact my quads will never be super defined.

Anyway heres the routine i came up with and tried last night:

10 mins cardio warm up(treadmill on a slope)

Leg extension 1 X12 warmup
4 X 12 increasing weight

45 degree Leg Press 1 X 12 warm up
4 X 12 Increasing weight

Seated leg curl 1 X 12 warm up
4 X 12 Increasing weight

Seated Leg press
1 X 12 warm up
4 X 12 Increasing weight

Cardio: 15 mins stepper
15 - 20 mins treadmill on a slope

I done my calves too
Personally i felt pretty good and the legs did get a good bang, so i'll see how it goes, will probably add the straight leg deadlift to this too, anybody any suggestions

cheers