Hey everyone, I'm looking for a workout routine for Legs. A little bit about myself. I received a total hip replacement in 2008 on my right leg. That said i have some restrictions placed on me.
1. ROM is 90 degrees, I cannot go past parallel.
2. I cannot cross my legs.
3. I'm not suppose to twist my foot inwards.
4. No jumping or running course.
By the way i was doing 300lbs on the sitting leg press machine and 120lbs Front squats on a smith machine. Than in April i awoke with severe pain in my right leg, the Doc said i have bursitis.
Now with these restrictions can i have some suggestions on a leg workout.
Posted by: Gazhole
Probably the best way to alter squats to work around your injury would be the use of a box. Find/make a squat box that is a few inches above your maximum ROM when you squat down onto it and do all your squats onto this box - either touch and go or a proper box squat (google eliteFTS/westside/dave tate/louie simmons to learn proper box squat technique).
The reason for this is that squats are the ultimate exercise for legs and the entire body and you should be doing them, but even going to your max comfortable ROM and stopping, when you work up to heavier loads after a while you don't want to put undue pressure on your hips if you end up bailing in the hole and going past 90 degrees against your will.
The box will obviously stop this happening. Start light, learn proper technique, and feel it out. Take it slow, you have years of training to get this right so don't rush in the first few weeks. If you have to squat the bar for three months do it.
Other than that just try some things out like leg extensions, leg press (if you have a seated version alter the seat so there's no possible way to go past your ROM limits) and other leg machines. Also experiment with romanian deadlifts and good mornings for hamstrings.
Posted by: zoco
I would try leg extensions and leg curls.And with squats try squatting with a bench or box under you.
Posted by: Ichigo
Thanks guys for the advice. I never thought about box squats, i will look this up for proper procedure. Since i will be doing it at my ROM will i still get nice leg development?
Posted by: R1balla
do squats and deads and call it a day, every leg day. 6 sets of squats and 6 sets of deads!yeah buddy!
Posted by: Gazhole
Originally Posted by Ichigo
Thanks guys for the advice. I never thought about box squats, i will look this up for proper procedure. Since i will be doing it at my ROM will i still get nice leg development?
You'll be fine. You can still do a whole bunch of exercises, and so long as you ease into it you'll still be able to hit the training hard and get some results.
Posted by: Ichigo
I worked out on thurs, this what i did,
Leg extension.
Front squats, placed a stepper on the bench and squated from there, like a box squat.
Sitting leg press.
Sitting leg curls.
Standing hamstring cable curls.
Toe presses on the leg press machine.
I will do this once a week.
Posted by: theyard13
Just curious, how old are you?
Posted by: Ichigo
Im 45.
Posted by: SuperLift
2x leg training can help you put some mass on. Make sure youre eating enough and getting plenty of rest though.
Originally Posted by Ichigo
