Alternative excersises to strengthen quads (squats hurt)

azberger13
azberger13 Posts: 1 Member
in Fitness and Exercise
I have arthritis in both knees and have had a couple of knee surgeries which has severely reduced the strength in my legs overall. I am looking for an at home solution to strengthening quads without doing squats and lunges. Both of them hurt. I have done some basic plyometric stuff to strengthen all the muscles around the quads and knees but can't seem to hit the quads. Any thoughts or suggestions would be great.

Replies

  • Altruista75
    Altruista75 Posts: 409 Member
    Wall sits work wonders!
  • bumblebums
    bumblebums Posts: 2,181 Member
    What did your PT say? And what kind of knee injuries do you have? That will potentially limit what you can do. In any case, I would start with simple leg raises (lie down on your back, lift up one leg at a time--or you can do it in a chair). You can also try a leg press machine, perhaps doing one leg at a time if your back bothers you. But talk to your PT first.
  • DrAJ84
    DrAJ84 Posts: 117 Member
    If you have a therapist (PT) they can suggest a program. examples may be Quad sets, terminal knee extension (TKE), short arc quads
  • OkieTink
    OkieTink Posts: 285 Member
    Let me Google that for you :)

    http://www.bodybuilding.com/exercises/finder/lookup/filter/muscle/id/7/muscle/quadriceps
  • xidia
    xidia Posts: 606 Member
    I'd ask a PT, but I'd also check whether your quads hurt because your musculature is unbalanced and your hamstrings are weak. If you're unbalanced, your quads will be working harder than needed, so you may benefit from hamstring strengthening too (which squats provide if you go to parallel).
  • sijomial
    sijomial Posts: 19,809 Member
    I can't squat or lunge either (missing ligament, lost a cartilege, old patella fracture, laxity in two other ligaments....).
    However, I can cycle, row and use an elliptical and have built strong quads - essential for good knee stability.

    Any of these at a high resistance will work your quads but it really depends on how your knee reacts.

    Otherwise straight leg raises (with or without added weight) seemed to be the start point for everyone in rehab (easy to do at home) and then progress to leg extensions - resistance bands perhaps for a home workout?
  • rfsatar
    rfsatar Posts: 599 Member
    I can't squat or lunge either (missing ligament, lost a cartilege, old patella fracture, laxity in two other ligaments....).
    However, I can cycle, row and use an elliptical and have built strong quads - essential for good knee stability.

    Any of these at a high resistance will work your quads but it really depends on how your knee reacts.

    Otherwise straight leg raises (with or without added weight) seemed to be the start point for everyone in rehab (easy to do at home) and then progress to leg extensions - resistance bands perhaps for a home workout?

    First para - yes (osteo-arthritis in both knees and potentially having two arthroscopies to fix patella issues) and I use a stationary bike, rowing machine, elliptical and do a number of knee, quad and hamstring stretches included in a comprehensive conditioning routine. Talk to a physio.
  • jaweiss1
    jaweiss1 Posts: 71 Member
    As mentioned, it's important to strengthen both your quads and hamstrings, not to mention glutes.

    For hamstrings and glutes, this exercise is an option that should not cause your knees any issues:

    http://fitnesstreats.tumblr.com/post/4741330647/bam-bams-from-marc-laurens-book-you-are-your-own

    It can be made more challenging by adding ankle weights or using bands.

    Straight leg raises as mentioned below provide a starting point for the hip flexors, and can be scaled via bands and ankle weights.
  • yonky50
    yonky50 Posts: 29 Member
    Bump

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