Leg Exercises - unable to squat/leg press due to injury

[Ziji]

Like the title says, I've got some disabling conditions and as a result can not squat or any type of movement mimicking a squat. I also found that the leg press was giving me pain, so I had to unfortunately discontinue that exercise as well.

Currently, my leg program is as follows:

Leg Curl

Leg Extension

Seated Calf Raise

Farmer's Carry (Kettlebells)

Kettlebell Step Up

I haven't really incorporated any hip or glute focused exercises, partially due to just trying to hammer out the rest of the legs first with a routine that doesn't cause any pain or further injury. Any advice on additions or substitutions would be greatly appreciated!

[radrd]

Are you recovering from a back injury? Is your injury permanent? Has your doctor cleared you to lift? Not being able to squat in any way yet able to do all of the movements you listed makes me want to learn more about your condition.

[Ziji]

Are you recovering from a back injury? Is your injury permanent? Has your doctor cleared you to lift? Not being able to squat in any way yet able to do all of the movements you listed makes me want to learn more about your condition.

Yes I am cleared to lift, and yes my disabilities are unfortunately permanent. Basically I had a pilonidal cyst a long time ago and they did a very poorly done surgery to remove it. Due to another very, VERY poorly done and unexpected surgery in 2020, performing those movements causes the scar tissue to basically be torn at and/or torn open.

So when performing things like the leg curl, or leg extension, the movements being focused on my knees are fine. When performing a squat, wherein my wound site is "stretched" by the movement, it causes extreme pain and/or can lead to a medical complication.

It's a very weird and very inconvenient situation, unfortunately, but I'm trying to work around it. Right now I look like a stereotypical guy who skips legs because, well, I've had to for so long. Hoping I can find a program to fix that!

[air2fakie]

Right now I look like a stereotypical guy who skips legs because, well, I've had to for so long.

I haven't really incorporated any hip or glute focused exercises, partially due to just trying to hammer out the rest of the legs first with a routine that doesn't cause any pain or further injury. Any advice on additions or substitutions would be greatly appreciated!

It's kinda crappy but it is what it is - based on your strategy above, not sure what kind of advice you're looking for since you sound like you're doing it gradually and testing it out as you go... which seems prudent enough. None of us can know what causes you pain or injury.

Yes I am cleared to lift, and yes my disabilities are unfortunately permanent. Basically I had a pilonidal cyst a long time ago and they did a very poorly done surgery to remove it. Due to another very, VERY poorly done and unexpected surgery in 2020, performing those movements causes the scar tissue to basically be torn at and/or torn open.

Get a better doctor and do it a third time?

[Ziji]

It's kinda crappy but it is what it is - based on your strategy above, not sure what kind of advice you're looking for since you sound like you're doing it gradually and testing it out as you go... which seems prudent enough. None of us can know what causes you pain or injury.



Get a better doctor and do it a third time?

Lol it was actually surgery number 6, and I had a 7th afterward to try and undo the damage. At this point it's just a part of life. That being said, I feel you, I was just moreso looking for suggestions of exercises I maybe hadn't heard of or tried yet and then I would test them from there to see if they work for me. In the past, when I worked out, I had access to little or no gym equipment so a large base of my knowledge in terms of exercise is around bodyweight only. Either way, you're probably right.

[air2fakie]

Lol it was actually surgery number 6, and I had a 7th afterward to try and undo the damage. At this point it's just a part of life. That being said, I feel you, I was just moreso looking for suggestions of exercises I maybe hadn't heard of or tried yet and then I would test them from there to see if they work for me. In the past, when I worked out, I had access to little or no gym equipment so a large base of my knowledge in terms of exercise is around bodyweight only. Either way, you're probably right.

Most of the better leg exercises & even lesser variations sound like they might rip a hole in your ass so I'm reluctant to provide feedback beyond keeping weights light and doing everything gradually so you get a warning sign before something bad happens.

You might want to try bw squat and DL variations with booty bands or something. Won't lead to huge leg growth but at least you won't skip those movements entirely.

And just skip leg day if you need to, at least you have an excuse.

[Ziji]

Most of the better leg exercises & even lesser variations sound like they might rip a hole in your ass so I'm reluctant to provide feedback beyond keeping weights light and doing everything gradually so you get a warning sign before something bad happens.

You might want to try bw squat and DL variations with booty bands or something. Won't lead to huge leg growth but at least you won't skip those movements entirely.

And just skip leg day if you need to, at least you have an excuse.

That's the conclusion I was reaching on my own, for the most part, just thought I'd ask in case there was some angle I wasn't approaching. And yeah, I been skipping leg day for like a year now lmao, I look ridiculous but it can't really be helped. Thanks for the suggestions though, I might try them out and sort of "limit test" my body and see what works and what doesn't. For now I've just avoided legs entirely or, more recently, only exercises that don't cause issues like the ones I listed. But thanks again for the insight man.

[StephenCGreen]

If you knees are in good shape, do kneeling leg extensions, bodybuilding style, along with regular leg extensions. You don't have to do them in a gym, but it would be good to gradually load them by holding additional weight. You won't have to hip-hinge but you will still get a very good stretch on the quads. Along with isometric holds and slow tempo, you might just get a bit more growth out of your quads.

You may also be able to get away with half-squats. It's like doing rack pulls instead of deadlifts. You can really, really overload these movements; well, many people can. You would have to test it out for yourself gradually. Normally, these would not replace the full range movements, but there are advantages to doing these partial movements, if you find you are able to do so.

[SuicideGripMe]

I would get creative with box squats. Find a tall box and place a foam mat on top. (youtube how to box squat properly as to not cause spinal issues from crashing on to the box, Mark Wildman had a good video on this if you look up his recommendations for overweight individuals).

Goblet box squats are a great movement for a lot of people with issues because it helps bracing and stops them from going too deep (additionally dumping the dumbbell or kettlebell is pretty easy). IF flexibility builds overtime, you can lower the box.

Personally, a routine of high box goblet squats, farmers walks, step ups and bulgarian split squats would be a darn good workout. For your glutes and hips, I would opt for banded work if you can manage it while you build up that strength (but don't rush things).