Work Around It
Switch to box squats. They force you to sit back more (onto the box), developing good squatting mechanics and putting the stress of the movement on your hips- where it should be – rather than your knees. Instead of lunges, do reverse lunges, where you step backward to lower yourself. This helps keep your front shin vertical when lunging, preventing knee strain.
Painless Leg Workout:
- Box squat – 3 sets of 10 reps
- Reverse Lunge – 4 sets of 12 reps
- Romanian Deadlift – 3 sets of 15 reps
- Leg Curl – 4 sets of 15 reps