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The moment that knee pain forces you to stop training legs is the moment everything else begins to suffer because of it. Your legs support everything you do. Whether you’re on the court, in the gym, or out in the field, you need strong legs under a strong body if you want to be at your best.
David Morin from Blue Star Nutraceuticals is going to take you through the best lower body workout. It’s designed specifically with your knees in mind so you’ll never have to skip another leg day, or sit out the big game again due to sore joints.
Ready to takedown this workout?
This is the Pain-Free Knees Leg Workout For Men! Let’s do it!
Workout
For this workout, you’ll do 6 exercises that work all 3 fundamental movements of the lower body: Squat, Hip Hinge, and Lunge.
Mastering these movements will improve agility, build explosive power, and dramatically increase overall performance.
To help rebuild strength in your knees and their surrounding muscles you’ll be doing higher reps with lighter weight. Aim for 65% of your 1 Rep Max.
For example, if your 1 Rep Max for squatting is 300 pounds, use 195 pounds for this exercise.
Perform this workout in linear fashion. This means doing all 4 sets for exercise 1 first, then doing exercise 2, then 3, and so on until all 6 exercises are complete.
Take 2 minutes to rest and rehydrate with AminoFast™ between each set.
Push hard and aim to complete the workout in under 1 hour and 15 minutes.
Exercise #1: Box Squats
By substituting traditional squats for Box Squats you limit the degree of flexion at the knee and keep a more upright shin position than traditional squats.
Set up like a regular squat with a box around knee height behind you. Take a big belly breath, brace the core, squat down keeping the knees out, pause for a second on the box then drive the heels through the floor exploding to the top. Be sure to avoid rocking forward as you accelerate off the box – keep your shins as vertical as possible.
Exercise #2: Stiff Leg Deadlift
This is absolutely one of the best exercises for developing hamstring strength.
Keep your back straight, chest up, push your hips back to get a full stretch in the hamstrings and glutes. Lower the bar keeping it as close to your shins as possible then contract your hamstrings and glutes to raise the bar back up explosively – maintain the same angle with your shins throughout the whole movement.
Exercise #3: Step Back Lunge
Step Back Lunges are less stressful on the knee compared to forward lunges.
Perform these with a barbell across your back or grab a pair of dumbbells at your sides and take a big step back so both legs bend at 90 degrees. Keep your back knee just off the ground then drive through the heel of your front leg using your glutes and hamstrings to the top. Alternate side to side each rep, performing all the required reps for each leg.
Exercise #4: Bulgarian Split Squats
This exercise limits the flexion degree of your knee and allows you to really load up the resistance on your legs.
Find a chair, ledge or bench, place the top of your foot on it and take a big step out, then perform lunges, keeping your torso upright, perpendicular to the floor. Perform all reps on one leg then switch legs.
Exercise #5: Step Ups
Grab a box or find a ledge around knee height. Drive through the heel of your front leg and explode up into standing position – then control back down and repeat. Perform all reps on one side, then switch to the other.
Exercise #6: Seated Calf Raises
Most gyms will have a seated calf raise machine like the Arsenal Strength one we have here at the Blue Star Training Facility – if not, you can perform this exercise propping your toes up on plates and holding dumbbells on your knees for weighted resistance. These are great for developing strong calves, and ankle mobility, and again allow you to maintain a vertical position with your shins throughout the movement.
And that’s a wrap! Congratulations on finishing the Pain-Free Knees Leg Workout For Men!
Now there’s no excuse for skipping leg day. Regardless of age, lower body training should always be a priority. It really is essential for developing a balanced physique that looks great and performs even better.
Until next time – keep training hard!
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