How to Train Around a Lower-Body Injury

Leg Workouts When Injured

Getting injured sucks, but it doesn’t mean you have to stop lifting. Here’s what to do instead.

Got an injury? Join the club. Just don’t stop lifting if you don’t have to. If squats and deadlifts are off the table, here’s what to do for the lower body instead.

The Bullet Points

  • Can’t squat or deadlift? Don’t stress. Those aren’t always the best for hypertrophy anyway, depending on your leverages.
  • If your goal is to build muscle, see if you can do the hack squat, leg press, split squat, leg extension, or leg curl. You can build great legs with these exercises.
  • If all of these options are off the table, consider sled drags or Prowler pushing as lower-body hypertrophy tools. Because there’s no eccentric, you can recover relatively quickly.
  • Think of 10 meters (a little more than 30 feet) as one rep. For hypertrophy, use the 6-8 rep range. That means doing various sled drags and pushes for 60-80 meters (about 65 to 88 yards).
  • Don’t focus on speed. Do these at a walking (or slower) pace, focusing on tension: full extension, full contraction.
  • Use a load that makes it hard to complete those 60-80 meters.

Note: For daily videos like this and more Q&A with Coach Thibaudeau, join him in his exclusive T Nation Plus forum.

Make any workout work better. Fuel it.



Hello, can l ask You, if You use some intensifications technics for backward sled drag? I do isometric squat holds for 30 seconds after I reach “failure”. Is it good to make it, or are there any better options?

Well I would say that what you are doing is lactate retention method, you simply acumulate lactate in the quads. It could work cause you will release growth hormone but I do not know what your goal is