Alternatives to squats???

Calliope610

I re-started SL5x5 in mid-March and was progressing nicely. Last Thursday I went to an orthopedic specialist because my left knee "went out" over the weekend and the pain was not going away. I was diagnosed with Patellofemoral Syndrome (aka runner's knee). Along with prescribing an injection and a knee-stabilizing brace, the Dr also suggested strengthening my quads (to help the kneecap track over my femor correctly) and increase flexibility in my hamstrings. When I asked about continuing with squats and lunges, he said "No". He did suggest leg presses, but I would think those would put more stress/pressure on my knee??

Are there any exercises I can do instead of squats (at least for the time being) that will offer similar benefits? What exercises can I do to strengthen my quads?

I plan to continue SL5x5, but need to find other leg/lower body exercises to do in addition the the upper body presses, rows and the deadlift.

Will_Thrust_For_Candy

What about glute bridges/hip thrusts or any of the variations? Stronger glutes will also assist with patellofemoral Syndrome plus they are a lower body compound lift.

LishieFruit89

I have the same thing.
I went to a physical therapist.

Ive used a horizontal leg press - double legged and single legged with a dyna disk. Squats on dyna disks while tracing the alphabet largely. Squat chops on a bosu ball. Monster walks and crab walks with a resistance band around my feet. Lunges. I used a multi-hip machine as well - can be replicated with the hip adductor and abductor machines and the glute machine at a gym. I did pistol squats and reverse lunges with the TRX. With an airex pad under one foot I did single leg deadlifts. Ive done otyer stuff too.

Life gets better and you can squat and deadlift again.
If you can, go to a physical therapist to help you out. Because as you fox your knees, something else could pop up - for me its my ankle.
Part of your pain could also be from weak hips or weak ankles as well. A PT could assess that and decide the best course of action for you.

SezxyStef

yes to the physical therapist.

I was diagnosed with the same thing in the military.

I have a knee brace with the metal down the sides etc..that is collecting dust in the basement...

I do squats now with no issues...

Calliope610

The concensus seems to be leg press, glute bridge, leg curl and leg extensions.

Since SL5x5 has squats in both workout A&B, should I do all 4 exercises on both days? Or do 2 and 2, and if so, which exercises "pair" together the best? Or maybe do 3x5 on both days?

LishieFruit89

The concensus seems to be leg press, glute bridge, leg curl and leg extensions.

Since SL5x5 has squats in both workout A&B, should I do all 4 exercises on both days? Or do 2 and 2, and if so, which exercises "pair" together the best? Or maybe do 3x5 on both days?

I would go to a physical therapist for at least one appointment.