Big legs without squats or lunges?

[GrowthSpurt1]

I have always had alot of pain in my knee's but the last several month's it has gotten really bad, so bad I can hardly do my favorite Lifts which are squats and lunges (and especially hack squats). I can do leg press, Dead Lift's ect.... Is there a way I can get big legs without doing squat's and lunges?

 

[CitizenKane]

Squatting is the leg exercise that you are least likely to get knee pain from. Stay away from leg extensions, leg curls, etc. (and IMO hack squats can be pretty harsh on the knees, depending on the angle you use)

If you're getting sore knees from squatting, the most likely thing is that your form needs work. How do you squat? Low bar? High bar? Stance? Hip driven or dive bombing?

My suggestion would be go back to basics and sort your technique out, read Rippetoe's book and watch his vids! The squat is the most natural movement for human beings, we were built to do it.

Failing that, you could always get some knee wraps.

 

[GrowthSpurt1]

Been squatting for 15 years, I know my form is good, however recently with the extreme knee pain, I find myself favoring my left side over my right because the knee pain is worse on the right side, So I really have to concentrate more than I used too. I do parallel squats with my knee's at a 90 degree angle no dive bombing or anything like that. I'll check out Rippetoe's book and vids. I used knee wraps years ago, but now I squate much lighter and hate to use them for really light weight.

 

[NOLOGY77]

Squats are more than a leg exercise for me. i have some pain also in knees and lower back but i keep squatting even light weight it helps my whole body to develop especially abs. of course every person is different

 

[Rebecca D]

Over time squatting will wear on your knees and cause pain. Ask powerlifters in their elder years about knee pain. It isn't that the actual squat is causing the knee to damage, it is just that the knee will "wear out" with use. Putting heavy weight on your knees and squatting regularly for 20+ years contributes to that. At 42 I have just started to experience pain from my knees when I squat. For five years I have used 185lbs for 8-10 reps when I squat. Now I have lightened my weight to 95-135lbs tops and increased the reps to 20-25 reps. This has been a tremendous relief. At some point I may have to give up squatting but for now I will keep on with the light weight/high reps.

Rebecca D

 

[zedhed]

For all of you with knee pain. I have had extremely good results using Adequan. Google it it really is an amazing substance.
Also for some reason Back squats and Front squat hurt my knees. However my knees have never been good and have been painful most of my life. (doing any activity)
I have found that I can do Zercher squats. I dont know why they work for me but they do. So what I am saying here is try any method that you can think of, something just might work for you.

 

[ghettostudmuffin]

Squatting strengthens the knees if performed properly.

I would bet money if I saw some of your guys squat form there would be flaws regardless how perfect you think your form is.

The 2 oldest powerlifter's I know are around 50 and there's nothing wrong with their knee's and they have been lifting for 20+ years. Both have squatted over 700 and one of them has squatted close to 900.

I used to think my form was spot on and developed knee pain. Then I started training with these guys who are real sticklers for technique and my knee pain has gone away.

I'm not saying lifting huge ass weights isn't possibly gonna wear on your knees, but 9 times out of 10 if you are blaming knee pain on squats then your form sucks.

P.S. I've seen so-called certified trainers of various levels that did not know how to teach the squat properly. Sure it looked decent enough, but there are alot of things to look for and something as simple as how you descend can have an impact on your knees when you're told to sit down and back when in fact you should be squatting straight down with both the knees and hips going down at relative speeds.

 

[Tblock1]

Squatting strengthens the knees if performed properly.

I would bet money if I saw some of your guys squat form there would be flaws regardless how perfect you think your form is.

The 2 oldest powerlifter's I know are around 50 and there's nothing wrong with their knee's and they have been lifting for 20+ years. Both have squatted over 700 and one of them has squatted close to 900.

I used to think my form was spot on and developed knee pain. Then I started training with these guys who are real sticklers for technique and my knee pain has gone away.

I'm not saying lifting huge ass weights isn't possibly gonna wear on your knees, but 9 times out of 10 if you are blaming knee pain on squats then your form sucks.

P.S. I've seen so-called certified trainers of various levels that did not know how to teach the squat properly. Sure it looked decent enough, but there are alot of things to look for and something as simple as how you descend can have an impact on your knees when you're told to sit down and back when in fact you should be squatting straight down with both the knees and hips going down at relative speeds.

Yeah I agree. I've never had an injury from squats and deadlift, even though my form is not the greatest on either. If anything my knees are much healthier from squatting.

 

[ghettostudmuffin]

Squatting strengthens stabilizers and the ligaments around your knee better than anything else. Squats also require a certain level of balance and flexibility.

Not only that, but properly performed they lubricate the knee joint and strengthen the knee through it's full range of motion. The knees should optimally be working in unison with the hamstrings, glutes and spinal erectors for maximum benefit.

Pretty much every muscle would optimally be working in addition to other muscles. Any kind of physical activity or sport uses the entire body. Isolation work has it's merits, but compound exercises should be the staple and anything else should be accessory to it regardless whether you are a powerlifter, bodybuilders, weightlifter, strongman or athlete of any kind.

Obviously if you have a condition or injury that prevents you from squatting then leg presses are a good substitute. If you are healthy though no other exercise will benefit you more than squats performed properly. This has been said a million times going back to the 40's and 50's.

 

[the.gladiator1987]

ive been able to acheive my quad size without squating

i use to squat, built it up to 660X1 rep, but although it did work, in my experience squating is over rated

ive actually acheived better leg development through leg presses and deadlift combo, which exceeded squating by far

squats are great no doubt, but there not a nessecity like some people brag about

so the whole YOU HAVE TO SQUAT for big legs isnt true, and im living proof

u should add them in just because they are the one execise that stimulates test production the most (from what ive researched and read - not 100% sure on this)

But as far as BIG legs, you dont need squats probably. IMHO they will help a lot. All I do for legs (and im on cycle) are squats and leg curls (and deadlifts on back day)