I'd rather squat, but...

[twistedbydezign]

I LOVE squatting, but unfortunately my pain in my right quads has resurfaced and has sapped all of the strength out of it so I have to stop squatting for a while until it completely heals. I'm currently on Starting Strength and I have this as my main workout (gym program, not including accessory lifts):

Monday, Friday:
Back Squat 5x3
Bench Press 5x3 / Standing Barbell Press 5x3 (alternate every workout)
Pendlay Row 5x3

Wednesday:
Front Squat 5x3
Bench Press 5x3 / Standing Barbell Press 5x3 (alternate every workout)
Deadlift 5x1

What exercise could I substitute squats with? I would say that my hamstrings and glutes need more work than my quads; my quads are naturally well developed but I could definitely work more on my hamstrings and glutes. Any suggestions would be greatly appreciated Hopefully my injury heals soon so I can start squatting again!

[b631]

young man, if this pain is due to an injury, the body part needs to heal. if squats could potentially re-injure this area it makes no sense to do squats three times a week. No personal trainer, doctor, pro, or seasoned lifter will ever tell you that you need to stick to a routine that seems to increase chances for a reinjury- which in the long run will be of no benifit to you at all. So do something else for a month--

[twistedbydezign]

No, I'm saying that this is my current routine before injury. Obviously I'm not doing squats I'm asking what could I do (i.e. alternative exercises) to work my glutes, hams, and potentially quads without the pain. The pain is in my middle quads on my right leg and I feel it whenever I squat towards parallel and as I push out of the hole.

[Edge118]

You can try leg press

[Kiknskreem]

Sled dragging.

[twistedbydezign]

Originally Posted by Edge118

You can try leg press

I'll try a light weight to see if my quads act up or not. If not, any other suggestions? Also, how effective is the leg press at developing your quads, glutes, and hammies?

Any good exercises that are a bit more glute/ham intensive?

[FootBallBeast]

You can still do one legged squats with left leg. If yo.ur right leg is dominant, it should catch up or be near the same once it's healed

[nickboy333]

Id say rest and eat alot of healthy food. In my own experience the more you train when injured the slowest you'll recover.

[twistedbydezign]

So just don't work out my quads at all?

[b631]

let them heal, figure it takes about 6 months to put any significant muscle on, 6 months at 50% or 5 months at 100%

[twistedbydezign]

Ok, well I will lay off my quads for a lengthy period of time until they are healed. Luckily they are naturally big.

What are some good glute and ham exercises I can do at the beginning of my workout days? I'd like to build some more mass and strength there as I feel that they are lacking compared to my quads.

[twistedbydezign]

bump

[Xetenor]

I always use the squad machine actually. I rather be safe than sorry. But you really need to rest the muscle and let them heal.

[twistedbydezign]

Any more advice?

[Skwidward]

The squad machine...?

[crupiea]

What does the pain feel like in your quad? Is it just sore in one or both?

I had a pain from Starting Strength in just my left quad. It was very odd and hurt like hell 3 times per week.

I dont know if this helps but my fix was this.

I thought it was my foot placement because I was very worried about it. I screwed with it over and over again. It turns out that a neutral position was all it was and I was actually not placing the bar evenly on my back.

I had someone watch me squat and the bar was way off center to my left side. Also I had my left foor a bit forward of my right. I am somehow twisted to the side I suppose.

Now I make sure that I look down before I squat and make sure my left foot is just a bit behind my right foot. Its not really but becasue of my twisting it appears to be. This solved it for me.

If you are having this problem then I would just use the bar, relax and fiddle with the foot placement for a few workouts to get it right.

I hope this helps.