Having bad knees can put a halt to your training sessions in the gym but should this really be an issue? Most of us ease up in our workouts when we feel some pain in our knees but the best thing to do is to try different exercises that will not aggravate the pain because you still need to strengthen your quads for better leg structure. So which quad workouts can you do in spite of your bad knees?
Here are some examples to try out.
Step-ups. If you have bad knees but need to train your quads, you can start with the step-ups. This exercise is designed to train your coordination while improving the power in your legs. You will need to stand in front of a stairs or a step-bench. Step up on the bench with your right foot then tap your left foot lightly on the bench. Step back down starting with your left leg then right and repeat with the left leg with the right tapping the top of the bench lightly. Continue alternating until you complete 10 reps.
Barbell lunges. In this exercise, you will be needing a barbell but choose weights that are comfortable to lift for your current condition. Place the barbell across your shoulders with your hands holding it in place. Raise your left knee and take a huge step forward before sinking into a lunge. Make sure that your knees are at 90 degrees and that your back is straight and your core engaged. Push back down on your feet to go back to your standing position. Do 10 reps before switching to the right leg. Do another 10 reps.
Partial squats. This workout is actually effective in building power in your leg muscles and can help you strengthen your bad knees too. Aside from your quads, this exercise will also train your hamstring and glutes. To start this exercise, you shoul first stand straight with feet at shoulder-width apart. Your toes should be pointing a bit outwards or straight forward. Slowly lower your body as if you are going to sit down. Push your hips back while you bend your knees to 90 degrees. Make sure that your knees remain in line with your feet. Engage your core and your hips clenched as you go back to your starting position by pushing down on your heels.
Stiff-legged barbell deadlift. If you are looking for a challenging exercise for the quads even with a bad knee, this one is for you. When it comes to the barbell, it would be better if you go heavy based on your weight. This will give you the challenge that you are looking for. Stand in front of your barbell with your feet about hip-width apart. Grab hold of the barbell with one hand holding it in an underhand grip while the other in overhand grip. See to it that your back is straight and that your knees are slightly bent. Pull the barbell up using your glutes, hams, and lower back until you are standing upright. Hold for a few seconds then reverse your movements. Do 10 reps.
Sources: myfitnesspal.com
