I got rhabdomyolysis from a mediocre leg day.
This Sunday night (August 19, 2026) I (19M) decided to go hit legs at my local 24-hour fitness. I’m on a diet cutting weight right now, and I didn’t want to skip my gym day, so I went later at around 10-11pm. The plan for this workout was to be a less intensive leg day with an emphasis on avoiding anything that puts a load on my lower back. I recently injured my lower back due to an incident on hack squats, which I am going to start physical therapy for soon. In an effort to get a jump on chicken-leg syndrome, I decided to get back into hitting legs making sure to avoid anything that could hurt my back. This was the workout I devised:
- 6 sets Lying Hamstring Curls
- 4 sets Leg Extensions
- 2 sets Single Leg Extensions (each; in retrospect, don’t know why I decided to randomly switch to isolateral, but whatever)
- 2 sets Adductors
- 3 sets Abductors
- 4 sets Standing Calf Raises
At face value, it’s fairly basic. I have 6 sets for hamstrings, 6 sets for quads, hardly any volume for the adductors and abductors, and then 4 sets for calves at the end. I try not to prescribe myself specific rep ranges, but I was safely within the 6-15 rep range throughout all of the movements, and given that I was attempting to avoid my usual heavy compounds, I decided to compensate by going to failure on most sets. Now, to be clear, by failure, I mean “okay I can’t get another one” and then I stop. I was NOT pushing to drop sets or supersets or anything like that. It was an underwhelming workout, and I was pushing hard enough that my legs were wobbly walking around the gym, but I was happy I got myself in to do the much-needed reps after not working out legs for a few months.
Following this, my expectations were very set that I would be experiencing delayed onset muscle soreness (DOMs) due to being fresh to hitting legs. And, as I anticipated, my DOMs following the normal schedule: the next day is bad but not terrible, but the day AFTER is the worst. By Tuesday, my legs were absolutely obliterated. It didn’t ring any bells at first, but looking in retrospect, these are of course the worst DOMs I have ever experienced in my short little life. However, again, I was expecting it to be pretty bad, so I didn’t pay much mind to it from a medical perspective. But rest assured, it was bad enough that at first I couldn’t extend my legs all the way due to tightness from my calf and hamstrings, I could hardly get my legs up on my bed, or even move them around to find a comfortable position. Getting in and out of my car was a slow ordeal, and overall it sucked.
After coming home from dinner late at night, probably around midnight, I decided to begin my ritual of taking a piss and then laying in my bed to watch Attack on Titan. I went to the bathroom, and for some reason, my pee looked a little dark. A little too dark. But, I hadn’t really drank a lot of water that day, so I chalked it up to dehydration. It also didn’t look nearly as dark because it was diluted by the water in the toilet bowl. I went back to my room, finished watching my show for the night, and decided to play some calming YouTube piano music videos to go to sleep. But then something in my mind clicked. I don’t recall if something came up in my feed or if I came to it on my own, but something about the slightly darkened pee and my insane DOMs made me think twice about rhabdo.
I immediately got up, went into the kitchen, grabbed a glass, went to the bathroom, and pissed in the glass. Now, for some perspective, rhabdo pee can appear on a spectrum anywhere from iced tea to Coca Cola. My pee looked like a fresh Arnold Palmer on a hot summer’s day. No bueno. My stomach instantly dropped and I could feel the adrenaline everywhere. “Shit this is happening.”
I paced the living room, thought about it, and then went upstairs to tell my parents:
Parents: “What’s up?”
Me: “Can I turn the light on?”
Parents: “Sure”
Me [holding up piss]: “Does this look dark to you?”
Mom: “Yes.”
Me: “I need to go to the ER. I think I have rhabdo.”
Fast forward 30 minutes and now I’m in the hospital getting my urine and blood tested, keeping my fingers crossed that I’m just dehydrated. Well, they take me to a bed, and the doctor walks in:
> “So you seriously broke down a ton of muscle. Your creatine kinase (CK) are at 44,393 U/L. So you definitely have rhabdo. Luckily, it hasn’t hit your kidneys yet, but your liver enzymes are a little high.”
Safe to say I made the right choice by going to the hospital instead of trying to sleep it off. Anyways I made this pretty cinematic so far but the rest is boring because now I’m definitely staying at the hospital for at least a few nights and they’re just flushing my system with fluids to get my CK levels down. Remarkably, all my other blood markers that they test for were completely fine. It’s just the CK levels that were off the charts.
What lesson did I learn?
I really have no idea. Somehow I got a mediocre leg day and now my body wants to kill me, so I’m quite uncertain where my baseline level of effort in the future is supposed to sit. Especially considering this isn’t nearly as hard as I’ve worked out my legs before. I used to throw 5 plates on each side of the hack squat with decent form and go ass to grass til failure. The doctors all think it could be due to dehydration that exacerbated it and brought me here, which is the most plausible thing I could think of. I don’t do a good job of keeping myself hydrated. However, I also don’t drink alcohol, I don’t do any drugs, I don’t have any diagnosed autoimmune disorders, etc. So I guess the real lesson is that I need to drink more water.
For anyone else that sees this, while this condition is relatively uncommon in general exertion-based contexts, CLEARLY anything is possible even if others tell you that there’s no chance for you to get this unless you’re doing an Iron Man-level workout for hours on end. Be safe out there.