So I have catastrophicly flat feet, like so fucked up I may be in a wheelchair when I'm 50, and by extension my knees, hips, and back are fucked ...

So I have catastrophicly flat feet, like so fricked up I may be in a wheelchair when I'm 50, and by extension my knees, hips, and back are fricked up too. Squatting is pretty much impossible for me but I want to some kind of routine for legs, right now it's
>Leg press 5x5
>Romanian deadlift 5x5
>Glute extension 3x8
>Hamstring curl 3x8
>Seated calf raises 4x12
I kinda hate leg press because it makes my knees hurt like hell. Does anyone have any recommendations for a leg routine that doesn't involve squats?

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  1. 2 months ago
    Anonymous

    you cant push your knees out?
    If you can you should try it weighte, meaning you get some weight on your back go slowly as you focus on pushing your knees out (and by extension creating an arch in your feet)

  2. 2 months ago
    Anonymous

    >I may be in a wheelchair when I'm 50
    Unironically rather hack your feet off and get a decent prosthesis.

  3. 2 months ago
    Anonymous

    I have literally no arch and squat fine. Sounds like a skill issue

    • 2 months ago
      Anonymous

      Here

      Pic rel, my flat foot

      • 2 months ago
        Anonymous

        what have you brought upon this cursed land?

        • 2 months ago
          Anonymous

          I honestly don't know why IST spergs about flat feet. Like i said, i have literally no arch yet i managed to get to state level as a gymnast (until i got too tall and had to quit), nationally ranked as a hurdler and squat lmao3pl8.

          • 2 months ago
            Anonymous

            It's weird, I've been a cross country runner, soccer player, and golfer all at various levels, with flat feet, and not had the slightest problem with them. I also walk several miles each day.
            At one time you were ineligible to join the armed forces in the UK if you had them.

      • 2 months ago
        Anonymous

        Nice tile

        • 2 months ago
          Anonymous

          >tile fricker
          You are in IST, too?

          • 2 months ago
            Anonymous

            It's about pattern 🙂

      • 2 months ago
        Anonymous

        Looks normal you dumbshit. Stop making up excuses for your weak squat.

        • 2 months ago
          Anonymous

          That's not me, the OP. My ankles roll over so far I basically walk on the bottom of my calf bone. His feet are flat, but mine are medically advanced flat

  4. 2 months ago
    Anonymous

    bro just fix your feet. get some wide toe box shoes and start walking. focus on creating tension through your foot by driving your big toe into the ground and do a shit ton of calf raises while you're at it. Flat feet are okay, but weak flat feet are how you get fricked. look at the squatuniversity Black person and his videos on foot health.

  5. 2 months ago
    Anonymous

    Might be a dumb question but how exactly does flat feet make squatting more difficult?

    • 2 months ago
      Anonymous

      not exactly sure cause I have them too
      but I squat 315
      I have been into toe shoes the last couple of years, just for walking though, I squat in adipowers
      might just be OP cope

  6. 2 months ago
    Anonymous

    As somebody with good legs, but terribly flat feet too, you need to strengthen the "Tibialis Posterior" since it's so very weak that it causes instability and pain and all shit like that.
    Tip: You need to do specific exercises for it...then actually do them, unlike myself because I'm a brainlet.

    https://www.physio-pedia.com/Tibialis_Posterior

  7. 2 months ago
    Anonymous

    Flat feet should make squatting easier if anything, quit coping Black person

  8. 2 months ago
    Anonymous

    >my knees, hips, and back are fricked up too

    It's worth experimenting with landmine front squats. They help teach good squatting form while taking the load off your posterior chain.

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