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Thread: Leg routine

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    Haro3's Avatar
    Haro3 is offline Anabolic Member
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    Leg routine

    Hey guys i need some help on a new leg routine. I hyperextended my knee about 5 months ago resulting in some chipped cartilage and a partially torn acl. This has absolutely killed my leg workouts. I use to love lifting legs now i cant even hardly do it. I'm going to have my knee scoped but not until summer time so until then i need a routine to stop my legs from atrophy. I can't squat. I just cant do it, theres some fluid on my knee which makes for some akward pressure on my knee when i squat also i find my self pushing off with only my uninjured leg when i do. I can do leg presses put only with my feet placed high on the sled. Leg extensions can be done if i dont full extend my leg straight out and leg curls can only be done with light weight because it feels like it's pulling my knee apart. Deads are fine and also straight leg deads. But by eliminating squats im scared of losing alot of my legs. My leg strength has already declined tremendously as i didnt lift them for 3 months.
    any help would be greatly appreciated. maybe some suggestions on new movements that i didnt list? thx

  2. #2
    Haro3's Avatar
    Haro3 is offline Anabolic Member
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    any recomendations?

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    Papi93's Avatar
    Papi93 is offline AR VET
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    It sounds like quad dominant exercises like squats, leg presses with low foot placement, lunges, etc. cause discomfort in your knee. Try sticking with hip dominant exercises that place more stress in your glutes and hamstrings. Hip dominant exercises such as deadlifts, good mornings, leg presses with high foot placement, good mornings, back extensions (people will try to bust my balls for this exercise but I will explain if needed). Your quads will still get some stimulation from deads and leg pressing.

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    Haro3's Avatar
    Haro3 is offline Anabolic Member
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    thx man i appreciate the feedback

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