Workout Routines

A Better Leg Workout

Cayle W. from Austin, TX, sent us his leg workout and told us he suffers from knee and hip pain. Here’s how we helped him work around it.

A Better Leg Workout
Duration 25 Min
Exercises 4
Equipment Yes

OUR 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 hamstrings, 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 knee or hip pain, use full ROM on completely stable moves, like the single-leg, leg press.

LET US HELP: Submit your workout for review at muscleandfitness.com/ratemyworkout.

Cayle's Old Workout Rating: C-

Exercise 1

Barbell Squat You'll need: Barbell How to
Barbell Squat thumbnail
3 sets
5 reps
30-60 sec rest

Exercise 2

Dumbbell Lunge You'll need: Dumbbells How to
Dumbbell Lunge thumbnail
4 sets
10 reps
30-60 sec rest

Exercise 3

Romanian Deadlift
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3 sets
8 reps
30-60 sec rest

Exercise 4

Leg Curl How to
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4 sets
10 reps
30-60 sec rest

Cayle's New Workout

Exercise 1

Box Squat
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3 sets
5 reps
30-60 sec rest

Exercise 2

Unilateral Leg Press
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4 sets
10 reps
30-60 sec rest
*Press with one leg for all your reps, then the other. Rest the nonworking foot on the floor.

Exercise 3

Romanian Deadlift
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3 sets
8 reps
30-60 sec rest

Exercise 4

Leg Curl How to
exercise image placeholder
4 sets
10 reps
30-60 sec rest
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