Alternate quad/hamstring exercises

[Arcânn]

So squats are a little difficult for me because even with minimal weight, or even if I use a leg press or something similar, it never fails that I end up with a sharp pain behind the kneecap at some point. It usually takes a few reps at a low weight but it gets me without fail. And sometimes I'll have random knee pain in either knee or both for 2-3 days at a time even if I haven't been working the legs within the last couple days or so. But that happens maybe 2-3 times a year

Does anyone know any alternate exercises for those areas? I already do leg extensions and hamstring curls but if there's anything else I'd like to know. I won't use this as an excuse for skipping leg day haha, but I'd very much like to skip surgery day, or at least hold that possibility off for as long as possible.

[Charlie67]

Walking lunges might be an option. They're fairly effective even with NO weight. Also, if you have access to a hack-squat machine, I find it rather knee-friendly if you can get the weight back on your heels. A third option might be trying a Goblet squat... you can use fairly low-weight and you can easily adjust your foot and knee position to to whatever is comfortable.

Best of luck,
C-

[EDCG19]

I dont know about the walking lunges thing, it might fuck up the knee even more so who knows.. I would do something like a dumbbell squat/goblet squat if you cant train normally

If you cant squat at all maybe try one of those machines that target quads/hams