So, I've used the search function, checked out stumptious and can't seem to find an alternative for squats and lunges. Any ideas? i'm trying to protect my knee until I can get a referral to an Ortho, or lose weight, which very well may help. I've had surgery on it, and it still bothers me 16 years later. I love lifting so far, but the squats and lunges! Please, help!
*Ok, I found a thread about it, but let me add, I can't go to the gym, we're moving in a month or so, to another state and there's not a chain place locally, so investing in the local gym right now, is silly. I also don't want to buy a ball or other equipment, when I'll simply have to move it.
I have pretty bad knees, and have found I am having luck lately doing just bodyweight squats and lunges, but not the normal, most popular ones.
For squats, I have been doing "sumo squats", with my legs turned out to the sides.
For lunges, I am able to do side lunges, stationary lunges (legs already in lunge position, and you just drop your back knee down towards the ground and then go back up), and treadmill walking lunges, done at the lowest speed, with the highest incline, holding onto the rails, remembering to use your quads and glutes to lift you into your next step. Do as many as you can until your legs get too tired.
I find that these variations allow me to do these exercises without aggravating my knees! You may want to give them a try.
Cindy
It's not the cost of the ball, it's moving it, no big deal, unless you're already trying to pack for a housefull of people and keep them a bag of "whatever" they need handy at any given time.
Can you try a plie squat? Legs spread wide, toes pointed out, seems to take pressure off the knees because you can carry and feel the weight in your heels. I don't do lunges either bc of my weight, but can do the plie squats and squats with a ball on the wall, all because it changes where you place your balance.
When I first started lunges they bothered me too so I did them on a box or you can use a step to put your foot on then go down on the other knee... Make SURE that the foot that is in front on the box/step, that your knee isn't going over your toes, this is really important...
Alternative Squats and Lunges
