Legs/Hack Squat Question

[The Dude]

Ok, I injured a back muscle that is taking forever to recover. I've tried to reintroduce regular squats into my workout and any weight above 135-155 still aggravates that injury a little or a lot (depending upon the weight). I can do front squats, but I want to avoid doing them first. I have injured my shoulder doing heavy front squats and I get more out of them once my quads are already a little tired. Our leg press machine, well, it doesn't do much for me. I will go to it first if needed, but I was wondering what some you experienced guys thoughts were on doing hack squats first. I love hacks, but I'm a bit uncertain about doing them first because of the pressure they can put on the knees.

I was looking at doing leg presses or hacks first, followed by front squats and finishing my leg routine at the very end (with exhausted hams too) with a couple of sets of squats. Those last two sets will be pretty light with high reps. I just have to get squats in there so my back can get familiar with that movement again without putting too much pressure on it (and if you're wondering, I haven't rushed back into it either).

Thoughts?

 

[diamonddiceclay]

to me, hacks are more stressful than standing squats-it depends on how your body responds

 

[gymtime]

Dude, you're gonna hate me, but I'd stay completely off squats until the back is healed. I doubt you're doing much for yourself with light squats anyway.

I'd stick with the leg presses, maybe some hacks now and then for now. Every time you aggravate it, it's gonna take that much longer to heal. Once you can do those without any pain, only then would I suggest starting out very light on the squats, front or back.

 

[scotty green]

I agree with gymtime. You need to forget about putting your spine under the presure of squats, hacks, and front squats. Try doing leg presses extentions and lunges with dumbells. do this until you are symptom free or you may be sorry.

 

[Freak Show]

Dude,
I think your routine sounds great. I had a similar injury that kept me off squats. The fucked up thing is that even leg presses aggravated it too. I did do hack squats without pain. You've gotta test the waters. Not everyone's injuries, experiences, or bodies are the same. We all react differently. Warm up good, take small jumps in weight and see EXACTLY how much you can handle. Don't forget to keep up on your flexibility. It may not hurt to see a massage therapist. I know it helped me. Best of luck.

 

[The Dude]

Thanks. I guess I didn't make myself clear about my back. Squats are the ONLY thing that aggravates my back. I'm deadlifting heavy without any problems at all. SLDL, front squats, and hack squats don't do a thing to it. The only problem comes from regular squats, which was the source of the injury in the first place. I don't think it is an erector that was injured. If it was, then it's WAY up there and on the lateral side of the muscle. Anyway, I was just considering hacks first because the range of motion seems to do more for me than leg presses. With those, I'm so limited in range of motion with our machine. However, I'm still leaning toward leg presses to start my routine.

 

[sysopt]

For freakshow:

Some leg presses can cause lowerback problems because when you go to the bottom of the motion, it'll curl your spine and put great stress on the discs.

 

[Exodus]

i would do 3 good set of 20 reps with as much weight as you can with leg extensions.

then go to leg press
followed by hack

then the squats (front or regular)

and listen to the guys above..... dont do anything to agrivate it
do leg extensions

 

[The Dude]

Thanks. I already do two sets to begin with. I think for the time being, I will just go with leg presses, front squats, etc.