Leg Day Routine Without Squats

Woody

Woody

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So I had lower back surgery a few years ago and because of that I will never be able to deadlift. I'm also pretty uncomfortable squatting. Its possibly a mental thing, but its a risk I'm not willing to take. That being said, I feel like my legs aren't growing like my upper body.

Any suggestions for a leg day routine without squatting or deadlifting? I do a lot of weighted lunges, leg extension/curl supersets, leg press, etc, but I don't seem to be responding to them.

Also, please don't tell me to start on a smith machine and/or start light to work on my form. I'm not deadlifting. I'm not squatting. If thats going to be your response, no offense but you can leave the thread.
 

kisaj

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I love split squats and they are a good addition to lunges since they focus on 1 leg, while lunges are effectively hitting both. You can also get creative and work squat movements with landmine squats. Hack squats as well. I would avoid leg press if you have back issues, especially lower back issues.
 

Abercrombie33

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I'm coming back from a torn labrum in my hip. Squats and DL are light weight only, which sucks. But I'm loving split squats. Even with minimal weight I can really feel the imbalances between the left and right side. I can't say if they will help with growth, but split squats are going to be a staple of my routine for awhile.
 

kisaj

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I'm coming back from a torn labrum in my hip. Squats and DL are light weight only, which sucks. But I'm loving split squats. Even with minimal weight I can really feel the imbalances between the left and right side. I can't say if they will help with growth, but split squats are going to be a staple of my routine for awhile.
Split squats will absolutely help with growth and strength.
 
Sean1332

Sean1332

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Goblet Squats
-KB
-DB
-Landmine

Split Squats
-Held like Goblet Squat
-Barbell
-DB

Step-ups

Lunges
-Rear
-Traveling
-Stationary
-Barbell
-Front squat held barbell
-30deg lunge

One-legged DB/KB/BB SLDL

DB SLDL/RDL

Glute-Ham Raise
 

ljc1054

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Same story with me. Herniated 2 discs and had surgery on my back and not willing to do squats or deadlifts.
My leg routine now includes front squats, goblet squats, leg press, barbell lunges with a front squat bar hold. I feel no back pain from these lifts
 

ljc1054

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And with leg press, I stick with single leg only to limit pressure on lower back
 
jaces

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try deep squats for 10 reps but instead of going down fast you make the negative portion 5 sec..a 1second pause at the bottom..3 seconds up and another 1 second pause were you sqeeuze youre quads..wont need much weight for that.. or just try sissy squats
 

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