Training quads with knee pain

I have been having a niggly knee last few weeks and as a result haven’t been able to do my usual quad session of leg extension, hack and smith squats.

 

To safely train your quads with bad knees, focus on exercises that minimise stress on the joints while still engaging the quadriceps. This can be achieved through modifications like using assisted squats, focusing on isometric contractions, and incorporating exercises that target the VMO (medial oblique muscle).

Exercises to Consider:
Assisted Squats:

Use a chair or TRX to support your movement, allowing you to focus on quad activation without excessive knee flexion.

Wall Sits:

These isometric exercises engage the quads without any joint movement, reducing stress on the knees. 

Seated Leg Extensions:

This exercise isolates the quads and can be performed with a chair or resistance band. 

Bulgarian Split Squats (Reverse Lunges):

This exercise shifts the stress away from the front knee, making it a good option for those with knee pain. 

Short Arc Quads:

Use a foam roller or pillow to support a small bend in your knee, allowing you to focus on quad contraction without excessive range of motion. 

VMO Activation:
Exercises that target the VMO, the medial aspect of the quadriceps, are crucial for knee stability. 
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