8 leg exercises that can be done even with broken knees or back

Annoying knee or back pain can cost you progress and motivation. But you can keep exercising your legs. You just have to use ranges of motion that don't hurt.

Here are 8 exercises that can be practiced even with broken knees or backs.

1 - Modified Romanian Deadlifts

For back pain, you need to consider the torque coming from the hips. Torque is the force (weight) multiplied by the distance from the axis of rotation. If you want to reduce the torque, you need to reduce the weight, or reduce the distance between the weight and the joint that is moving.

When you practice Romanian deadlifts with a trap axis, your back will certainly hurt less. This is because the weights are closer to your hips.

This variation of Romanian deadlifts requires much less weights and equipment. You will also develop strength and stability on one leg through them. It's halfway between the regular Romanian deadlifts and their single leg variation.

People often practice them incorrectly. The back leg position is like a back kick and the leg is not supposed to help with the exercise. It serves as one extra point of contact. Don't use it for push off.

You can also modify the stance to resemble a low stance for a split squat or you can put a foam roller on the floor. Hooking your leg behind something will give you a little stability, but it will be much harder to cheat the exercise. Try the exercise with a one-armed barbell or kettlebell.

2 - Reverse Nordic stumbling in the eccentric part of the movement

Research shows that this is a good exercise for the quadriceps.

This exercise has been shown to lengthen muscle bundles and increase the diameter of the quadriceps muscle fibers (1). Additionally, it is gentle on the knees and the knee flexion is much deeper than other exercises.

The key is a controlled 3-second release that strongly exercises the quadriceps with a decent amount of time under tension. This develops both size and strength. It also helps with tendon resistance in both knees.

Beginners will only use their own weight. Advanced ones can hold a single arm on their chest.

3 - Good-Thrust

The combination of good morning and thrust is spine friendly and gives a good glute workout.

The standard good morning puts a heavy load on the lumbar region of the back. This does not mean that it is a bad exercise. It's just not a good idea if you have back problems.

Yes, it's part thrust and part good morning. If it doesn't sound like a good morning to you, turn your head to the left and watch the video of the exercise vertically.

The thrust position with the long lever makes the exercise harder and puts more load on the hamstrings. You'll also get a good workout for your glutes and spine extensors. If you want to work the entire back even more, push your heels down into the edge of the bench.

Compared to a standard good morning, the load is more horizontal. It's heaviest at the top of the torso where hip extension occurs.

Good mornings are hardest when you're fully bent over. At the top, the resistance is minimal. For the trust exercise, the heaviest load is at the top when your hips are in maximum extension. However, when lowering the hips, the hamstrings stretch well under the load.

This is a good option for people suffering from back pain or those lacking equipment. If this seems light, add a weight to your lap.

4 - Goblet squats with change of pace

Gently pump your quadriceps with these.

If you have access to it, use a incline plank. Of course, you can also substitute a heel pad. With each set, the quadriceps will be under tension for a long time, which will increase muscle growth and add a good pump as well.

Use a controlled tempo. Lower for 5 seconds and lift for 5. For maximum effect, get the hamstrings as close to the calves as you can.

5- Pull-through with double rubber

A glute and hamstring-friendly exercise.

If deadlifts cause you back problems, this will be one of the best alternatives for you. You can do this exercise on a pulley or with a rubber band as shown in the video. This exercise is great to learn how to move your hips and keep your spine stable while doing it.

Rubber in your hands and around your hips will make it hard but still comfortable. That is, if burning your backside is a comfort for you.

6 - Reverse "sled pulling" with rubber

This exercise will improve your knee health and pump up your quadriceps.

Backwards pulling is a great exercise for the quadriceps. All you need is a strong rubber band. Wrap it around your waist and tie it to something heavy. The goal is the same leg engagement as the actual pull. The key is to push through your legs with a quadriceps contraction with each step.

You'll build quadriceps and reduce pain in the front often knees. The constant boundary extension of the knee will bring blood to it and pump up the leg, improving the health of the tendons around the kneecap.

7 - Romanian deadlifts on one leg with a pause

This exercise will increase your strength on one leg and destroy your hamstrings.

You'll build functional strength without looking like you're in a circus. You will also learn humility. Even a little weight will do wonders.

Find the perfect depth and put something under the barbell to place it on. A couple of discs, a box or the bottom step of a staircase will do. A stopper will keep you from getting any lower. The weight will lie on the base for two seconds, but you will maintain the tension.

The pause will force you to overcome the inertia of the dumbbell (single bar or kettlebell). Since you won't be taking advantage of the stretching and shrinkage of your muscles, you'll be working harder. Additionally, isometric loading from the stretched position will greatly increase mechanical tension and muscle damage. You will feel the exercise the next day.

The contact with the base will also make you more stable. You will develop unilateral hip and knee strength and stability. Keep the range of motion so that your knees don't hurt. Gradually, you can move closer to fully laying on the floor. If you still have balance problems, you can hold onto the wall with one hand.

8 - Modified sissy squats

These will build up your quadriceps, and may even help you complete your sissy squats.

Time under tension is essential, so you will perform the exercise very slowly and in a controlled manner. Use a soft mat on something that will be 15-30 cm high. Stand in front of the mat, lower your knees onto it and stand back up. If you are a masochist, you can tie a rubber band under your knees to put even more strain on the borderline extension of your knees.

Sissy squats go against everything you've heard about not letting your knees get in front of your toes. It's actually nonsense and the exact reason why this exercise works.

Letting the knees drop in front of the toes and increasing flexion puts a load on the quadriceps and associated checkerboard structures. Such loading promotes muscle growth as well as resistance in these tendons.

Source:
www.t-nation.com - 8 Ways to Build Legs When You're Banged Up
By Gareth Sapstead and Matthew Ibrahim
Translated by Jaromir Uhlir