Alternatives to Squats?

Even if I brace, keep straight form and everything I always hurt my back doing squats. Anything above 75kg hurts me, and I don't know how to make it stop. What exercises should I do to keep my legs big and my back good?

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  1. 2 months ago
    Anonymous

    >pendulum squats
    >leg extensions
    >hacksquat
    >leg press
    >leg curls (seated, lying)
    >RDLs
    >......

  2. 2 months ago
    Anonymous

    Start doing rdl, lunges, reverse hyper, and leg press or hack squat until your back is strong enough you can do squats with a belt. Then it's just squats and rdl.

  3. 2 months ago
    Anonymous

    You can squat safely without a barbell. Try goblet squats with a dumbbell or kettlebell, they are relatively safer than a back squat. Leg extensions and leg presses are winners. Hyperextensions are good for lower back and the posterior chain, just avoid over-extending at the top.

    As a side note make sure you abandon dead lifts entirely, the risk v reward just isn't frickin worth it man. Chest supported barbell (or dumbbell) rows are a safer option.

    >t. bilobed L4/L5 disk herniation

    • 2 months ago
      Anonymous

      I use a hex bar for Deadlifts. Feels good banging out reps.

    • 2 months ago
      Anonymous

      >l5/s1 herniation from car accident
      Solid advice from this guy. I would also suggest starting yoga if you have consistent back pain. I'm a little hesitant to do leg press, but I guess it depends on the orientation of the machine you have access to.

      • 2 months ago
        Anonymous

        Yeah, have to recommend yoga too. After herniating my disc couple of times I swallowed my pride and looked into yoga. Its actually helped me and made me realise how tight I was overall.

        Also zercher squats.

  4. 2 months ago
    Anonymous

    You have to warm up, stretch, and do hold positions before you even start. Your technique is obviously wrong, so record and practice. Don't take the easy and cheap alternative way out. You won't get the same results. Loosen the hips beforehand.

    • 2 months ago
      Anonymous

      I do warm up and stretch, reviewing my technique I think that I don't properly plant my feet to the ground when squatting, which is what caused my back pain.

      My back does not hurt, but aches a little, should I leave squats for a week before I feel fit to try again?

      • 2 months ago
        Anonymous

        I bought weight lifting shoes, and I'd be lost without them. Highly recommended. I've poor mobility too and wouldn't squat without a whole routine of preparing. You could try squatting on plates in the meantime to give you some elevation. Also, point your toes outward to see if you feel more comfortable.

      • 2 months ago
        Anonymous

        Do you train your lowerback?

        • 2 months ago
          Anonymous

          no I don't need too. never have problem squatting

  5. 2 months ago
    Anonymous

    Front squats
    Bulgarian split squats

    Also, do RDLs to unfrick yourself. High reps

    • 2 months ago
      Anonymous

      in what way will RDLs repair him?

    • 2 months ago
      Anonymous

      Seconding front squats. They deload the back very nicely. Form should be strict

      in what way will RDLs repair him?

      RDLs just feel really fricking good and they strengthen the posterior chain against injury

  6. 2 months ago
    Anonymous

    LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE LUNGE

  7. 2 months ago
    Anonymous

    High bar only. Use a belt. You should feel a stretch in your hip flexors at the bottom.

  8. 2 months ago
    Anonymous

    Injured my disc doing squats. My lower body routine as of today is as follows:
    Back extension 5x12
    Leg press 10x20 (use relatively light weight or you won't get out of the gym alive)
    Prone leg curl (cluster sets for 10-15 min)
    Try this and you'll be walking funny for a week

  9. 2 months ago
    Anonymous

    bump. I'm going to lowbar squat with lifting shoes today to see if it helps with the back aches I get after squatting and also wearing a belt. If its still achy as frick I'm calling it a day and switching to hi-bar. The back pain is not worth the ego boost. The problem is my hibar sucks ass and it's going to set my squat back considerably.

    • 2 months ago
      Anonymous

      Checkout squat University on you tube.

      • 2 months ago
        Anonymous

        Yeah they have good videos, they're part of the reason I want to go to hi-bar after they explained that it uses more knees than back.

        ?si=vvY--2nTqSHuUNjL

  10. 2 months ago
    Anonymous

    Get your ass and hamstrings stronger, this helps fix your back problems. Also hyperextensions and hip strength

  11. 2 months ago
    Anonymous

    Learn to hip hinge properly. You hips are probably all fricked and uneven, weak, tight, etc. so you lower back takes up the slack in bending movements which fricks your shit up.

  12. 2 months ago
    Anonymous

    Leg Press or Lunges.

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