Can you recommend a squats substitute?

  • Posted by a hidden member.
    Log in to view his profile

    Mar 28, 2012 6:02 PM GMT
    I've been doing squats (no weights) for a while now because I heard it might actually help if you have knee problems.
    But it is not working. My knees hurt all the same.
    Can you suggest some other exercise that does not stress the knees?
  • Posted by a hidden member.
    Log in to view his profile

    Mar 28, 2012 7:17 PM GMT
    I have the same problem. Have been experimenting with step-ups, starting knee at 90 degrees, performed very slowly so as to reduce impact. 4 seconds on the negative. Still get a bit of pain, but much better than other exercises.

    Stretching the quads after each set really helps to easy pain too.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 28, 2012 8:35 PM GMT
    hijodeloso saidI've been doing squats (no weights) for a while now because I heard it might actually help if you have knee problems.
    But it is not working. My knees hurt all the same.
    Can you suggest some other exercise that does not stress the knees?


    Maybe try hack squat or leg press. Both are down on a machine so your range of motion is limited.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 28, 2012 9:27 PM GMT
    Goblet squats with a beast (106lbs/48kg) kettlebell.

    Or two beasts, though I'm not quite there yet.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 28, 2012 9:31 PM GMT
    Also - STRONGLY RECOMMENDED -

    Kettlebell swings with a FULL range of motion and backswing thru the legs.

    Or KB snatches. That will help bring your pelvis into a more natural alignment.

    Back stretches (bridges with your pelvis thrust highest) to stretch your hip flexors.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 28, 2012 9:33 PM GMT
    also check your squat depth (lowest position should have knees and butt in a horizontal plane, knees out, toes at 45deg. angles pointing out at shoulder width apart.

  • Posted by a hidden member.
    Log in to view his profile

    Mar 28, 2012 9:49 PM GMT
    Here is a good form reinforcer for optimum bottom squat depth (as taught in Starting Strength, 3rd Ed. by Mark Rippetoe)

    NlH9h.jpg

    2kJ8p.jpg

    It takes a bit of getting used to, but is actually quite comfortable as far as stretches go, and really will set you up for good muscle memory for squat depth.
  • dc415

    Posts: 255

    Mar 28, 2012 10:19 PM GMT
    start with step-downs, step-ups, move on to various kinds of backward lunges, forward lunges (harder on your knees than stepping back), etc. Make sure to keep your shins vertical... letting your knees go too far forward is bad for them. When you get stronger you can try squats again.
  • Posted by a hidden member.
    Log in to view his profile

    Mar 30, 2012 2:52 AM GMT
    Before you give up on squats....have you tried Sumo Squats? It's basically a very wide stance, with toes pointing much more outward. This takes a lot of stress off the knees. There are literally hundreds of variations on the squat when you consider all the different positions. Also, have you tried wrapping your knees until you gain strength?
  • Posted by a hidden member.
    Log in to view his profile

    Mar 30, 2012 2:54 AM GMT
    AlphaTrigger saidHere is a good form reinforcer for optimum bottom squat depth (as taught in Starting Strength, 3rd Ed. by Mark Rippetoe)

    NlH9h.jpg

    2kJ8p.jpg

    It takes a bit of getting used to, but is actually quite comfortable as far as stretches go, and really will set you up for good muscle memory for squat depth.


    You're stacked images reminds me of this image.
    Photobucket