On wednesday I was warming up for leg day with some warmup sets squat and I think it was at 185 pounds which is the point where its before my working set so i was hyping myself up a bit and unracked the bar and i think i did a little momentum jump and went down like usual but then the millisecond I descended my knee just felt like it got shape shifted… but I thought it was nothing and proceeded with only 3 reps and then gave up due to fear of injury. Then I really felt it but went to do flat leg press lighter than usual and knee hurt still so I just did glute bridges and leg extensions light. Fast forward to today aka Saturday and it’s my next leg day. But my knee is still in pain(I forgot to say my right front sort of inner knee joint) I cant explain but it’s like this. Imagine going for a walk outside on the road and then stepping up on the curb aka sidewalk with the injured leg part. The moment my weight goes on my right leg to go up the sidewalk the knee pain is bad.
That being said how should I hit my leg workout today?
I want to emphasize my lagging quads