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> tear my acl > autograft acl > can't squat no

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> tear my acl
> autograft acl
> can't squat no more with proper form

basically i look like this (not a wymen tho, only video I've found):
https://www.youtube.com/watch?v=OacGvtmIn9o

see that weird hip/back movement?I do that but a lot worse

I'd rather not leave this big compound movement out of my routines but I'm kinda forced to

thinking about switching to db split squat, what other exercises should I add to make it even with squats?
>>
>>34522569

Yes, or forgo lower body movements till you're fully healed, yes i understand it's hard.
>>
>>34522569
Lookin good in that video OP. I'd smash your mouth.
>>
>>34522635

I've healed years ago stopped training after a while because I'm an idiot and now still stuck with the problem

right now the side imbalance is noticeable in almost all standing exercises (I can DL lmao1p8 with no form problems at all tho)
squat is the worse and I'd rather save my back for the long run
>>
>>34522569
Compound movements should have low forces on the knee ligaments like the acl and pcl.

It's isolation movements that are harder on the ligaments.
>>
>>34522569

Jamaal Charles pls go
>>
>>34523550

the ligament is fine
the muscle lost too much volume/strength and isn't able to keep up with the other leg hence the form
>>
>>34523578
Then you should probably just do unilateral exercises to even it out.
>>
>>34523638
that's the point of the thread, asking beside split squats what I should/could do to work towards squat
>>
>>34523794
Lunges, (sideway) step-ups, single-leg glute-bridges, single-leg hip-thrusts, hip abduction/adduction machine, sidelying bodyweight hip abductions.

Although not unilateral, can still be useful:
back extensions, glute-ham raises, hanging leg raises.

Look here:
http://exrx.net/Lists/ExList/ThighWt.html#Quadriceps
and here
http://exrx.net/Lists/ExList/HipsWt.html#Gluteus
and here
http://exrx.net/Lists/ExList/ThighWt.html#Hamstrings
>>
>>34523794
>>34523880
Also, single-leg squats, while holding on to a bar to control weight.
While these are the best to build up to squats, they are fairly heavy on the knees, so be careful.
Thread posts: 11
Thread images: 1


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