TweetSorry for the lengthy post..In think I conveyed what I'm after but I'm sure with a few questions you guys will get what I'm saying.

So heres the deal...this summer I really got after it on legs, deads etc..my lifts consisted of front squats, back squats, split squats, lunges,leg press, SLDL, sumo deads.etc.....not much for isolation.
I did 4 exercises about 4 sets of 8...decent volume for a all compound movement routine
After 3 months my knees starting killing...i dealt with it, then when I stopped lifting when hunting season came around I was really hurting.. I was hobbling down the stairs every morning...it felt like the tendon under my
knee caps were stretched and sore.. when I knelt down and put my knees on the ground it would be tender pushing knee cap to the floor.
Going down the stairs was the worst.

I can tell for sure I was putting shear force on my knees probably was breaking parallel with my shins..
I've have had this happen before just doing pretty basic squat , dead routine so I wouldn't look to much into all the other exercises.

I feel awkward sitting deep into squats and tend to lean foward probably jacking my knees..

I definitely have an imbalance and weakness in my core, poster chain, hips...obviously doing proper squats would be the answer but something is definitely off I need to work on.

Looking for a routine I can do for my leg day that trys to correct this from the ground up..back to basics..screw the amount if weight.
All accessory, strengthening, stretching and core stuff.

I know guns posted up something relating to this not to long ago. Exercises to strengthen your glutes/hips when workouts are causing your knees to hurt. Like thrusting with a barbell on your stomach.

So my knees healed up and I'm ready to get back at it.

Any ideas bros let me know..




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Originally Posted by whitetail

Thanks guns, just spent the last 2 hours reading...with what you said and what I read I think I have a decent plan.

I will see how doing those exercises go, then start putting squats into the mix after I have those nailed.
I feel like the first few times I do glute bridges, abductors etc...it will almost be like a pre exhaust until get conditioned to them.

I may take it easy on squatting type exercises for a bit and do solely strengthening/ accessory lifts unless you think it's important to execute them all together for best result.




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i would keep the squats and stuff in but keep it really light and just work on technique after you do your accessory stuff. i agree about the activation stuff, it breaks you off until you get accustomed to doing it. dot take the squats up until your knees hurt though, you just want to stimulate the motion until you get everything firing properly