Tag Archives for " Body Weight Lower Body "
Building muscle when you’re over 60 is tough enough. It gets even harder when age-related issues like arthritis get in the way. I got some bad news recently. I’m going to need a knee replacement surgery. I’ve had a bad knee, bone-on-bone, for nearly 40 years. Arthritis finally got the better of it. Muscle building has had to take a backseat to pain for the past month.
Previously, the knee has “gone out” on me a few times every year but usually came back after a few weeks rest. Not this time, it’s not coming back and has left me limping around in constant pain.
So for the past few weeks, I’ve barely worked out at all. That is really making me crazy! So, I spent some time researching lower body exercises for people with bad knees. I’m going to do those on Leg Day instead of my usual routine.
The rest of my workout I can still manage as usual, at least until surgery time. But here’s my new Leg Day routine. No weights or machines, just gentle body weight. And as with any exercise, don’t do it if it hurts. Either modify and limit the motion, or drop the exercise and try another. No Pain!
I believe this type of “gentler” approach could be adapted for any other area of the body: Shoulders, Arms, Back, etc. If there’s interest at looking at other alternative workouts, I’ll follow-up on those next time. Let me know.
Quadriceps (front of thigh)Here, I normally do seated leg extensions on the stack machine. Those are out for now. Instead:
Lying One Leg Raises
ALTERNATE 1: If that is too painful for your bad knee:
Alternate 2: Wall Squats
A regular squat under a load of weight is a tough movement. This is designed to be more of an isometric move. Only move up and down as you are comfortable. My doctor recommended this for me, but suggested I do it stationary and feel the burn from the isometrics.
Hamstrings (back of thigh)
Lying Leg Curls
I normally do these on the weight stack machine while standing up. Not for now though.
ALTERNATE: If the above position is uncomfortable:
Standing Leg Curls
You can add ankle weights or use resistance bands if the movements are too easy and your knees can take it.
Glutes (butt): I normally do Glute Kickbacks while standing using the weight machine for resistance. It’s one of my favorite exercises, but it’s out for a while. You can mix the following in any combination that feels good to you.
Lying Leg Raises
ALTERNATE 1: If you can handle getting on your hands and knees
ALTERNATE 2: Lying on your side
Side Leg Raises
ALTERNATE 3: Lying on your back
Glute Bridge Raises
ALTERNATE 4: Lying on your stomach
Glute Flutter Kicks
Calves: I normally do calf raises while using the leg sled with lots of weight on it. I could maybe manage that even now with the bad knee since this move is very limited. But, I’d rather be safe than sorry. So, I’m trying this…
You can do these simply standing straight up, or using the back of a chair for support — or standing on a stair and using the banister for support. If you can handle more weight, grab a pair of dumbbells and hold them at your side as you raise up.
Please share your thoughts below, or drop me a line: Brian@BoomerMuscle.com