A client of mine wants me to make her a leg workout to strengthen her quads,hams and glutes, without having to bend her knees, I have a couple exercises in mind, but need some advice from other trainers!!
Thank you so much
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01-06-2011, 01:45 PM #1
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01-06-2011, 01:54 PM #2
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01-06-2011, 02:12 PM #3
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01-06-2011, 02:54 PM #4
- Join Date: Dec 2010
- Location: United Kingdom (Great Britain)
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Training the legs without bending the knees...I take it you mean to work the quads and hams, since you don't need the knees for adduction, abduction or calf work.
For Quads, try using full range squats. If the range of motion is just limited then you bend the knee as much as permitted and then stand up straight. You must load the weight 3-4 times what you normally for this to have any effect. Since you can't use reps you measure progress by time under tension.
I must emphasize that you need lots and lots of weight for this to work. Sometimes, with de-conditioned clients, this will be impractical. In this case, you could lower the weight and then train them on each leg using the same principles.
You can get to the hamstrings by using good-mornings, you don't need to bend the knee for them.
If you want to train the internal and external rotators of the hip without bending the knee, I'm not sure I can help.
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01-06-2011, 03:26 PM #5
There are a few options but not all that many truely effective ones.
Often in rehab after a knee surgery the leg extension will be used in an isometric manner so that the client can push as hard as they can against the pad at a nearly full extended position. The rectus femoris can also be worked as a hip flexor and can be done without bending the knees.
Glutes, there are tons of ways to target ie reverse hypers as well as abduction with cables, lying leg planks etc.
The hamstrings can be done with SLDL or anything that works the hip extension portion.
Ofcourse non of this will be a very well rounded leg program without bending the knees and dont forget about the adductor muslces gracilis sartorius etc that you will be missing out on hitting. Something is always better then nothing and will help in the long run when the client gets back to full health.
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01-06-2011, 05:59 PM #6
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01-06-2011, 10:27 PM #7
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01-07-2011, 06:45 AM #8
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01-07-2011, 06:49 AM #9
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01-07-2011, 11:33 AM #10
Could you offer a little more insight like what the injury is, age, Etc. I'm assuming they experience pain after a certain point of bending their knee.
Are you doing things to increase joint mobility? I would make that priority number one over strength. Throw in some TKE's if you aren't doing them yet.
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01-07-2011, 12:35 PM #11
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01-07-2011, 01:29 PM #12
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01-07-2011, 02:22 PM #13
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01-08-2011, 01:25 AM #14
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01-08-2011, 04:51 AM #15
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01-30-2011, 09:06 AM #16
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01-30-2011, 09:31 AM #17
I have knee injuries, chondromalacia. I can't do squats or lunges, but I can do the top ROM for leg extensions. But I've also been using the stationary bike to strengthen my quads. I approach it like sets: I'll do a minute at a hard resistance and a minute at a light recovery resistance. This is working well to build some strength around the knee and relieve joint pain.
There's also an exercise called terminal knee extension, although I haven't tried it so I can't offer any opinions."It is not that we have a short space of time, but that we waste much of it. Life is long enough, and it has been given in sufficiently generous measure to allow the accomplishment of the very greatest things if the whole of it is well invested." Seneca (3BC-65AD)
www.davidjmacmillan.com
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01-30-2011, 09:58 AM #18
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01-30-2011, 11:01 AM #19
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01-30-2011, 12:04 PM #20
Kettlebells. Serious, they do wonders for certrain knee conditions.
A.C.E Certified Personal Trainer
N.E.S.T.A Fitness Nutrition Coach
HOMER: [holds Lisa's suitcase] Somebody's traveling light.
LISA: Meh. Maybe you're just getting stronger.
HOMER: Well, I have been eating more.
Squat:560-Raw 565-wraps
Bench:365-Raw
Deadlift:555-Raw
Front Squat-405x2(Raw) 465x1(Wraps)
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01-30-2011, 03:26 PM #21
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01-31-2011, 05:28 AM #22
- Join Date: Nov 2007
- Location: Pennsylvania, United States
- Age: 41
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I would've fired most of you.
Pay raises to those who asked "why".
Termination for those who blindly prescribed with no history
Word of mouth trash talking for those of you who prescribed bent knee exercises when the rule was NO knee bending.I would've lied if I told you this was easy.
Check out my tumblr: http://nickmanzoni.tumblr.com/
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01-31-2011, 07:54 AM #23
Legs
3 of the quads group only action is extension at the knee so getting results for the quads will be difficult. You can do a seated straight leg lift I guess. For the hams you can do straight-legged dead lift, which will also hit the glutes. More importantly though is getting your client to bend her knees, even with injury you can bend your knee safely when done correctly. Good luck.
Matt
www.brspecialists.net
www.bodyrenewfitness.com
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01-31-2011, 08:08 AM #24
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