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View Full Version : I need a leg workout without any Squats?



caseywhitcher
08-23-2002, 12:02 PM
I quit doing squats a couple years ago because I got (what my chiropracter said) was a disk buldge. Every time I try to do squats again I seem to reagrivate it. So I havn't done them in a couple years.

Squats used to be the focal point of my leg workouts so honestly when I couldnt do them, I got really lazy with my legs, and I never do them. Now I pretty much alwasy just do cardio.

I know my legs are really lacking so I want to get back into doing them, but I need a good workout routine that will hit all the major areas without the risk of lower back injury. So far Hack squats on a Machine, and leg presses have been ok, so, this is what I was planning. I am thinking I should do all these pretty high reps say 3 sets of 12 - 15 each for a month or so so I can get the muscles broke back in before I start lowering the reps and upping the weight, what do you guys think?

Hack squats machine

Leg press Machine

leg extension machine

leg curl machine

lunges with dumbells

calf raises on a machine.

RF426
08-23-2002, 12:06 PM
If I were you I'd get a check up on my disk to see if you would be able to resume doing squats. I think you're covering your bases, though, with the listed excercises.

huntergatherer
08-23-2002, 12:12 PM
just a couple weeks ago somebody here said lunges worked the best, especially with high reps of 15 or more. i started doing them twice a week since then, along with my usual squats and i can see major improvements already. the burning and soreness were pretty bad for a week and a half but it has pretty much gone away.

caseywhitcher
08-23-2002, 12:19 PM
I wouldnt mind getting some soreness.

I know this sounds a little sadistic, but I havn't been sore in so long, I think it would do me some good!

skwood
08-23-2002, 12:42 PM
I've noticed the same benifits from lunges. I added them about 2 months ago and have started to see some improvements.

tvman
08-23-2002, 01:23 PM
Just added lunges to my leg workout this week, glad to hear y'all
seeing improvements with it. I will agree about the soreess.

goldenear
08-23-2002, 01:28 PM
Do 10 sets of 20 reps on the leg press, where 15 is very hard and the last 5, you're begging for mercy. You'll leave swearing you'll never do that again. Great routine!

CODEMAN
08-23-2002, 06:50 PM
Hack squats work great.The machine takes the pressure off of your back.I have been doing hacks for 20 years.

Stacker692000
08-23-2002, 07:07 PM
Do drop sets on the hack or press. Drop down 20lbs for four times till you cant do anymore. Trust me, it works, but Ive got 30" quads and Im only 5ft11. It was from carrying around my fat ass for years until I lost weight!

2damtight
08-23-2002, 09:30 PM
Casey what would really be beneficial to you and aid in your triumphant return to solid legs would be to strengthen your lower back. I injured my back 4 years ago and was diagnosed with a bulging l-7 disk. My back would go out if I twisted the wrong way or strained to hard until I began strengthening it. One of the main factors in this program was conditioning the abductors and adductors...you know those ***gy machines that all the chicks and old ladies use..the inner and outer thigh machines. Well anyway with strengthening those two often overlooked but extremely crucial muscle groups I was able to bring my lower spine back into alignment and relieve some of the pressure of the bulging disk. Just take it slow and stay away from squats for a while. Another important thing is to always protect your lower back, not just in leg movements but upper body movements as well. Keep your gut in tight and supinate your back. This will lead to the road of recovery....2dam

MacGyver
08-24-2002, 04:17 AM
I am no Chiro by any means but I do swear by them. I think that you would want to avoid adding any excessive weight that would compress your spine. So anything resting on your shoulders would be out. Including hack squats. Seated leg presses parallel to the floor or at 45 dgrees are good. Lunges I can't seem being too bad because it isn't a huge amount of weight. This is only my opinion though.

cybersteffan
08-24-2002, 06:28 AM
Well I had the same problem and I think you answered your question pretty well already. But as Mac says: leave out the hack's.

Vaunz
08-24-2002, 10:33 AM
I don't do squats because of my knees and my back so I just concentrate on leg extentions (3 sets w/ both legs, then 3 sets with just 1 leg) and then some leg presses or smith machine squats for light weight because I pre-exhaust them by doing the leg extentions first. Then I do hamstring curls and finish up with calf raises......I have been meaning to try doing some lunges so next week I'm gonna start them but for now this is what I do....

BStrongBwell*
08-24-2002, 10:44 AM
The exercises look good. Try a few things on technique to make sure you stimulate deep like squats would:

-on leg press...try widening your feet a little more than usual, just a little more than shoulder width, turn your toes slightly out. This will let you bring your knees back almost to your shoulders! Let it stretch way down and let the weight come down slowly...also, don't lock out at the top, just go almost to the top and then start back down again without ANY rest.

-on leg extensions...do shocking techniques like supersetting with leg curls, drop sets, flex-n-hold sets, and forced rep sets (if you have a spotter).

Good luck on the legs..I know how frustrating it is when you can't do what you want to do. Let us know how it comes out.

lwgy
08-24-2002, 12:54 PM
i have a similar problem with my back (degenerate disks). my leg workout is similar to Vaunz. however, i also have problems with my shoulder workout. when i used to do military presses, shugs, and raises i would have a lot of pain the next day. i havent found many alternative exercises, but you should be careful when working out your shoulders too. one alternate exercise i like, is to do a inclined lateral raise to work my front delts. good luck...oh, and take lots of ibuprofin with meals/milk. i take around 800 mg/ed or eod.

dedprez*
08-24-2002, 01:00 PM
Originally posted by caseywhitcher
I wouldnt mind getting some soreness.

I know this sounds a little sadistic, but I havn't been sore in so long, I think it would do me some good!


definitely time to change something up.....add some sissy squats....if u dont get sore everytime u work out then u didnt workout hard enuf....

1bigmus
08-26-2002, 11:14 AM
Hey Bud try some Unilateral leg work too, for example single leg Leg Presses. Helps develop each leg so the dominate one doesn't do all the work. You increase Normal weight when you go back to both legs. WORKS for me!

caseywhitcher
08-26-2002, 12:47 PM
Hey dedPrez, how do you do your sissy squats? I remember doing them back in highschool like while holding a door handle or holding a weight rack or something? I totally forgot about those.

BStrongBwell*
08-26-2002, 08:13 PM
Stand inside the rack...keep your upper thighs in line with your torso and bend at the knee only. As you move down, lean back in order to keep your body straight. support yourself on the rack.