Good squat alternatives?

[Mr Incredible]

and no, leg presses are not an option.

I've come to the realization that my legs are stronger than the disks in my lower back (getting old sucks ). I did heavy squats today. I could feel compression in my lower back and it has been stiff all day. I don't want to repeat the experience, so I'm looking for an alternative (I'm looking at you pelagius).

I work out at home and won't be buying a leg press machine, so the easy alternative is out. I would like to continue heavy weights to build strength and size. I have the same problem with calf raises, so I'm looking for a good alternative there too. What say ye?

[pelagius]

and no, leg presses are not an option.

I've come to the realization that my legs are stronger than the disks in my lower back (getting old sucks ). I did heavy squats today. I could feel compression in my lower back and it has been stiff all day. I don't want to repeat the experience, so I'm looking for an alternative (I'm looking at you pellegino).

I work out at home and won't be buying a leg press machine, so the easy alternative is out. I would like to continue heavy weights to build strength and size. I have the same problem with calf raises, so I'm looking for a good alternative there too. What say ye?

Well, there are lots of single leg alternatives. You have a much smaller load on your spine because one leg is doing most of the work:

Single leg split
Elevated/Bulgarian split squats
Speed skater squats
Pistol squats

I guess a front squat as well since people usually can do significantly less with a front squat and it tends to keep one more upright.

If your primary focus is your posterior chain then you could also consider things like,

natural glute-ham raises
glute bridges

finally, you could consider getting a hex/trap bar and adding in trap bar deadlifts. A trap bar deadlift is moreof a lower body lift than a back lift. More load on your legs but still a way to increase your back strength. It is the primary deadlifting movement for me these days. At the very least I would add in some single leg deadlift work.

[Mr Incredible]

Good stuff. Thanks.

Sorry about the pellegrino/pelagius swap. I get you smart p-guys confused sometimes.

[creekster]

Elevated/Bulgarian split squats

Is this even legal in Utah?

[Commando]

I swear by lunges and then lunges carrying dumbells or a barbell across your shoulders.
Dumbell snatches are good stuff too.

Awesome.

[FN Phat]

Try standing while you pee. That is my go-to.

[Hot Lunch]

Try standing while you pee. That is my go-to.

nice.

[pellegrino]

Good stuff. Thanks.

Sorry about the pellegrino/pelagius swap. I get you smart p-guys confused sometimes.

I was going to say, I clicked on this thread looking for some new exercise and was shocked to know I was being solicited for advice about something I know nothing about. I mean I do things like that all the time with my students in class, but . . .

good suggestions pelagius, after looking these up on youtube, I've started doing the glute bridges and the speed skater squat. It hurts, but my legs have not been as fatigued on hills as I ride to and from work.

[jay santos]

I also have disc problems since starting my weight lifting routine and can't do squats. Work your legs one at a time. Single leg squats or step ups. In fact, I wish this was more publicized, but I've come to believe the back was not made for doing squats at all especially someone my age 40ish, and legs should always be worked one at a time.

[Mr Incredible]

I also have disc problems since starting my weight lifting routine and can't do squats. Work your legs one at a time. Single leg squats or step ups. In fact, I wish this was more publicized, but I've come to believe the back was not made for doing squats at all especially someone my age 40ish, and legs should always be worked one at a time.

Yes, 40 is on the horizon. Heavy squats are for young guys.

For you skinny guys:

[YOUTUBE]X4Pn3YlFXBQ[/YOUTUBE]

[pellegrino]

Yes, 40 is on the horizon. Heavy squats are for young guys.

For you skinny guys:

[YOUTUBE]X4Pn3YlFXBQ[/YOUTUBE]

clearly in a bulking phase.

[Surfah]

I did some squats Wednesday for the first time in about 3 years. I still can't walk right.

[ERCougar]

I swear by lunges and then lunges carrying dumbells or a barbell across your shoulders.
Dumbell snatches are good stuff too.

Awesome.

Me too.
Good natural/functional motion, helps increase flexibility (like squats), easy on the back.

[Blueintheface]

Me too.
Good natural/functional motion, helps increase flexibility (like squats), easy on the back.

That was Sept 2010. Commando has moved on to alternate sex positions (additional weight optional)