If you suffer from knee and hip pain, this workout will help you work around it.
Advice: If full range of motion (ROM) squats aggravate your hip, don’t go as deep. Squat to a box that cuts you off an inch or two above parallel. Box squats also help with knee pain, forcing you to sit back, keeping tension on your glutes and hamstring, not your knees. You can use full ROM on other exercises to make up the difference for complete development.
Quick Tip: If you suffer from hip on knee pain, use full ROM on completely stable moves, like the single-leg leg press.
- Box Squat – 3 sets of 5 reps
- Unilateral Leg Press – 4 sets of 10 reps
- Romanian Deadlifts – 3 sets of 8 reps
- Leg Curl – 4 sets of 10 reps