Well, I would basically follow a normal lower body routine (if you want to call it that). I would pretty much stick to main, compound movements that heavily work the lower body. The best three, in my opinion, are full squats, deadlifts, and stiff-legged deadlifts (in that order). I know what you mean about the legs aching (I also stand a lot at my job) and I really don't know if there's anything you can do about that. From what I can tell, it's more my knees that hurt, and so lifting won't help the bones so much as the muscles. But hey, the lower body is the most important part, so you might as well work it anyways. Good luck.



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