ShapeFit.com

[katiesuarez]

Everyone goes on about how wonderful squats and lunges are. Unfortunately, I am unable to do them. I tore the ligament in my right knee and dislocated it twice. Are there any exercises comparable to lunges and squats that will not put so much pressure on my knee?

[nsbmsk]

May I suggest wall sits. This was one that I did in physio and it helps to strengthen the knees.

Stand about 2 feet from a wall and lean back against it. Slide down until your knees are bending at about 90 degrees, or whatever angle you feel comfortable at, hold this postion for 10-60 seconds. Stand up and repeat three times.

Start with the lower time and as your strength builds increase the time and angle of your knees. Do not lower yourself past a 90 degree bend in your knees. Trust me you will feel this!!

I'm not sure if this is comparable to squats and lunges tho. But the stronger your knees get eventually you will be able to do squats and lunges again.

Good Luck!

[katiesuarez]

Thanks, I will give it a try.

[Boss Man]

If you want to work the Glutes, which Squats can do, this is what you can do.

1. You attach a cable, running from the bottom of a Tricep Machine, or maybe one side of a Crossover Machine, to a clip round your Ankle.

2. You stand with your other Leg on a weight disk, to keep your feet off the ground, and then you move the Leg with the Cable attached, as far up as you can, keeping your Back straight, and Knee almost locked.

3. This stimulates the Glutes with weight. You lower, and repeat for reps, then when you're done, start working the other Leg.

Because the knees stay almost locked on these, you shouldn't have any problems with Knee pain etc etc.

[swanso5]

go to reference section and read get you butt in gear

[katiesuarez]

Well, I think my form is all wrong. Maybe that is why I am having so much knee pain. I was definitely not doing my lunges correctly. How can I tell if I am doing squats properly?

[Boss Man]

When you Squat you do 4 main things.

1. Keep your Back straight, Head forwards at all times, don't start to stare at the floor.

2. Pretend you're trying to sit down in a chair, so you should slightly push your Buttocks away from you Feet on the down movement.

3. You should be able to see your Feet. When you are right the way down on the movement. If your Knees are obscuring your Feet from your Eyeline, your form is wrong.

Don't go below 90 degrees, so for good monitoring of form, use a mirror.

[katiesuarez]

Now I know I was definitely doing them wrong. Thank you for your advice. You guys are the best. :>)

[Boss Man]