knee
Training around knee pain
Knee pain almost always means quad-dominant loading needs to give way to hip-dominant work. RepRoute knows which movements keep your legs strong while letting the irritation settle.
Patellar tendon overload, runner's knee, and general anterior knee pain respond well to reduced compression and increased posterior chain emphasis.
Deep squats, lunges, and step-ups get swapped for box squats at parallel, hip thrusts, glute-ham raises, and reverse Nordic curls.
You keep the leg-day stimulus, just from a different vector.
Movements that aggravate this
- ×Squatting
- ×Lunging / split squat
Safe alternatives RepRoute uses
Hip Thrust
glutes
Romanian Deadlift
hamstrings · glutes
Glute-Ham Raise
hamstrings
Box Squat
quads · glutes
Common questions
Almost never. Box squats to parallel, goblet squats to a chair, or belt squats usually feel fine even with mild knee pain. RepRoute reduces depth and load before swapping the pattern entirely.
Usually yes — repetitive low-load motion is often what irritated knees need. RepRoute doesn't manage cardio for you, but you can keep doing it alongside a swapped plan.
RepRoute treats unilateral movements (split squats, single-leg work) as available on the healthy side. You won't lose the asymmetry-correction the smart side gives you.
See it in action
Free plan, no credit card. Flag the injury in onboarding and the adaptation runs immediately.