Need advice for leg workout

[Lee]

Heres the deal. I had a back injury and was unable to lift for a couple of months. Now that Im back, the only lift that re-aggrivates my back is squats, which really bums me out cuz my numbers were blowin up before the injury. Anyways, what is the best possible leg workout with squats that I can do. I am yet to try hack squats, but I wil be giving those a shot today. Thanks, k for replies.

 

[The Shadow]

you mean without squats??


Hacks
stiff deadlifts with dumbells
Walking lunges with weight
Leg Press

 

[Lee]

You must spread some Karma around before giving it to The Shadow again.


much appreciated. i actually havent done lunges in a few years. everytime i did em i got a horrible pain in my hip joints. maybe ill give em another shot

 

[boss_]

You may try belt-squat and power-squat "machines", if you have them somewhere in your area or can buy them yourself. I know I would definitely make the investment if I couldn't squat.

Otherwise, different leg presses, deadlift variations, GHR's, etc. I would also get some advice from a PT as far as rehab....may do some reverse hypers, light GM's, etc. to strengthen the area.

Good Luck...

 

[Lee]

good idea on the PT thing. maybe ill go into my gym tommorow and see if i can talk to one.

 

[Protobuilder]

Hacks on a machine or BB hacks? If the latter, be cautious b/c it's not easy on the lower back, IMO.

Can you squat full range w/ just the bar? I'd do the other stuff but slowly start back w/ just the bar and be sure you're keeping your squat flexibility up, and slowly work back into it.

 

[Lee]

i didnt even know hacks were possible with a bb. ill probably do some bb squats for warmup. maybe just with 135 do get the blood flowin. then hit up the hack squat machine.

 

[fortunatesun]

Couple of other ideas not already mentioned- Bulgarian split squat and step ups. There's pics about halfway down the page under Tues. Lower Body
http://www.defrancostraining.com/articles/articles.htm
Either can be done with both barbell and dumbell.

 

[maldorf]

You may try belt-squat and power-squat "machines", if you have them somewhere in your area or can buy them yourself. I know I would definitely make the investment if I couldn't squat.

Otherwise, different leg presses, deadlift variations, GHR's, etc. I would also get some advice from a PT as far as rehab....may do some reverse hypers, light GM's, etc. to strengthen the area.

Good Luck...

Belt squats are really great. No stress on your lower back at all on those. John Parillo has a belt squat rack/machine that he makes. The gym I used to lift had it and John would come and train one of his powerlifters on it, I would train along with him. I felt like it hit my quads better than squats. If you can find one, use it!

 

[bignate73]

stretch out your hips really good and give it a shot really light.

stretch your hip FLEXORS...then stretch out your glutes. see if you can sink down into a squat without restriction. alot of times, if you are too tight in the hips it will pitch you forward a bit or round your back which might be the problem.

 

[Lee]

thanks nate, ill give those a shot next time around.