Leg Workout for a Tender Back and Knees

I had a good workout today and I just wanted to share it with you. As someone who has some tender spots in my back and a few twinges in my knee training my lower body can be a constant frustration. Not only do I love training legs I also feel like a great lower body session does wonders for keeping me lean. A good leg day is time well spent.

As I am north of 40 (and getting closer to the big 50!) I’ve had to tweak, modify, and constantly change the way I train for the simple fact that I don’t want to stop and take up golf. So heavy back squats are off the table. I needed to find effective training without the aftershock of pain and discomfort.

I recently did a great lower body session that was easy on my knees, didn’t load my spine, and felt great. Here we go.

Warm-Up:

10 minutes on the elliptical machine
1 set x 20 reps on seated leg curl, leg extension machine, and Romanian deadlifts with dumbbells

Workout:

Standing calf raise: 3 x 10-15

Seated calf raise: 3 x 10-15

Superset: Seated leg curl 3 x 10-15 with walking lunge 3 rounds

Superset: Leg extension machine 3 x 20 with Romanian deadlift with dumbbells 3 x 10-15

Bulgarian split squat: 3 x 10-15

Leg press: 1 x 30-50

*Thoroughly stretch after training and done.

And that’s it! All sets are done deliberately and with as close to textbook form as possible. Happy lifting!