Re-injured my Knee: Alternative to Squats?

[Pugnax]

Well, just got back from the Gym. Had a great workout, etc...

I do Squats last.

I have been trying to perfect my form for a while, as I always tend to lean forward on my toes which in turn makes my knees shaky (imagine Forrest Gump doing his little Elvis Presley dance).

Well anyways, did my 5 reps fine, but with a minimal problem of still leaning on my toes too much. I tried showing my partner what I was doing wrong before I racked the weight. I twisted my knee a little and all of a sudden I lost all strength and my knee basically popped out of my socket for a second (but my ligament popped it back in [like a rubber band effect]). I fell to the right and thankfully I had the safety bars slid below parallel so I didn't crush myself.

Anyways, whilst trying to perfect my Squat form in order to prevent injury, I re-injured my bad knee.

Fantastic.

So, I am asking for some good replacement Squat exercises.

I do not want to do Leg press or Leg extensions.

Lunges are fine, but I am more or less looking for a variation of the Squat...any suggestions?

[SleepLifter]

I too have difficulty with knee-hip alignment on back squats. My advice would be to warm up with extensions on MODERATE weight (we're talking 12-15 reps- 3 to 5 sets) then hit some front squats. With front squats you can keep your back more upright, thus bringing your hips and knees under you. You can use a snatch grip or rest it on your deltoids. Go to parallel, no lower.

You may want to incorporate these via Smith Machine for a few weeks as a rehabilitative precaution. That way you can focus on the movement more.

[Pugnax]

bumplet

[StiG_]

Sorry i got to "I'm too much of a girl to squat" then stopped reading...

[Thaigga]

why dont you take a couple weeks off then work back into things?