Quad Strengthening Exercises

Training Beginners
1

Background: I have patellofemoral syndrome in both of my knees, and one of them seems to be getting worse (there is this popping noise/ grinding feeling when I walk around now). I’ve been to a doctor years ago and he suggested strengthening my quads. S

ince I began working out and doing squats my quads have gotten bigger and stronger, but the knee problem has never gone away. Recently, I’ve been doing research on the internet, and from everything that I read, squats and other exercises that put excess weight on the knees are a bad idea.

I’m looking for some exercises that don’t put excess strain on the knees that can strengthen the quads. I was thinking about incorporating leg extensions into my training, but once I researched it, it looks like they can actually cause or worsen existing knee damage.

2

[quote]spaztic wrote:
Recently, I’ve been doing research on the internet, and from everything that I read, squats and other exercises that put excess weight on the knees are a bad idea. [/quote]

Is this specifically the case with your medical condition? Because it’s not an issue for normal knees, despite what some people may think. I’m not sure exactly how you’ll go about strengthening your quads without putting some stress on the knee. You might want to try some single leg work, like split squats.

3

Leg extensions put far more stress on your knees as you are putting torsion onto the knee as opposed to just compression.

I have found that Front Squats hit my quads far more than back squats.

Given the insertion points it will be pretty tough to work out your quads whilst not having your knees involved.

4

http://www.aafp.org/afp/991101ap/991101b.html

this link is to a handout of excercises and stretches for patellofemoral syndrome

5

Backward sled dragging. Don’t let the heels touch the ground.

TNT

6

Leg extensions are fine if your not using heavy weights. They were originally created for rehabilitation purposes.

I actually do suggest using them, but using a weight that allows no less than 15 reps.

7

squats helped my knees so much, front ones hurt more, stop running on hard surfaces jumping (plyos or whatever) as this impact is terrible for the knees, doing extensions do not lock out on them as that is bad for the knees i believeand as forbes said do 15+ reps, make sure ur hams are strong as well though or u will end up with other problems after fixing this one, lunges are also good

8

If you can afford it, you might want to check out Mike Robertsons bulletproof knees:

www.bulletproofknees.com/

9

If you head over to forums.thefitcast.com Mike Robertson sometimes posts on there so you could drop him a really nicely worded PM.