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Old 01-01-2015, 02:40 PM   #1
CountryFriedMuscle
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Default Quad training with limited knee flexion

Hey guys, I am having some trouble with my right knee. Worried I might have strained my PCL or have a small meniscus tear. As such, squatting is not the most comfortable thing right now, and I am trying to figure out a way to keep my quads strong while I heal up. I am taking a few weeks off to keep things light and give the healing process a running start, but I need a plan of attack when I return.

So, does anyone have any ideas for big staple lifts I could substitute in for squats in the meantime? I can do bulgarian split squats alright it seems, so that is an option. I was also considering using a low handled trap/hex bar deadlift. I have never used one before; do you guys think this is a viable option?
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Old 01-01-2015, 02:59 PM   #2
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Those all seem like good options. I would also bring in some box squatting. Less stress on the knees since you don't have to stop the weight at the bottom, and you can also adjust the height of the box based on how much ROM you can handle. I know box squats are usually more of a posterior chain movement, but they might be a good substitute to keep your squat up until you can squat again.

It's good that you can do the BSS. That was the first thing I thought of when you mentioned limited ROM quad training.
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Old 01-01-2015, 04:08 PM   #3
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Trapbar deads is a great idea, you can also give the barbell hacksquat a go. Good luck and speedy recovery!
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Old 01-02-2015, 09:36 AM   #4
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You train at home? If so you could try donkey squats.
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Old 01-02-2015, 10:20 AM   #5
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Quote:
Originally Posted by BendtheBar View Post
You train at home? If so you could try donkey squats.
Yeah I do Steve, but I have never heard of those. What are they exactly?
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