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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.

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  • 25 Min

  • 4

  • Yes

A Better Leg Workout
A Better Leg Workout

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.

Routine

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Cayle's Old Workout

Rating: C-

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Barbell Squat

Equipment
Barbell
Sets
3
Reps
5
Rest
30-60 sec
Exercise 2 of 4

Dumbbell Lunge

Equipment
Dumbbells
Sets
4
Reps
10
Rest
30-60 sec
Exercise 3 of 4

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
30-60 sec

Cayle's New Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 4

Box Squat

Equipment
Sets
3
Reps
5
Rest
30-60 sec
Exercise 6 of 4

Unilateral Leg Press

Equipment
Sets
4
Reps
10
Rest
30-60 sec
*Press with one leg for all your reps, then the other. Rest the nonworking foot on the floor.
Exercise 7 of 4

Romanian Deadlift

Equipment
Barbell
Sets
3
Reps
8
Rest
30-60 sec
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