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Replace squat

PJ64
PJ64 Posts: 866 Member
in Social Groups
I have a Fused C5-C7 & L5-S1 So I cannot put direct pressure on my spine. What is the best replacement for squats. I can still squat down I just can't have anything pressing down on the top of my spine/back

Replies

  • PJ64
    PJ64 Posts: 866 Member
    rollingtumbleweed1.gif


    I know about the 48 hours..........this is for fun :drinker:
  • selinafzr
    selinafzr Posts: 19 Member
    Oh good question, tagging this one. I have a herniated disk so similarly daren't risk any load through my spine.

    At the moment I use the glute machine, leg press (type where your body is at around 35 degrees rather horizontal), and the imaginatively entitled 'lower back' machine. Also do squats and step ups without weights on the power plate, feels less silly doing them without weights on there than on the mat.

    Would be grateful to hear of other suggestions - sorry to piggy back on your post PJ.

    Edit: Have skinny legs / butt which I would like to build up to match more evenly with my strong upper body and woefully apple-shaped middle...!
  • PJ64
    PJ64 Posts: 866 Member
    Selina thats why we're here, Its a community:happy: I have used the leg press/sleds I am looking for some other exercises
    I used to LOVE squats & Deadlifts I miss those exercises:sad:
  • DatMurse
    DatMurse Posts: 1,501 Member
    Leg press is horrible for your back.

    I would just do leg extensions, curls, lunges.


    I am able to do front squat because it throws my spine forward rather than putting pressure on it.
    Talk to a physical therapist about this.
  • sluggz
    sluggz Posts: 134
    dumbbell squats, lunges, goblet squats...
  • PJ64
    PJ64 Posts: 866 Member
    dumbbell squats, lunges, goblet squats...

    Thanks, the Goblet Squats look promising!
  • dandur
    dandur Posts: 267 Member
    I, too, have back probs that make it impossible to put weight on my spine. (3 herniated lumbar discs and 1 herniated thoracic).

    Had to give up back squats for front squats. The more upright nature of the front squat was great...for a while until the weight just got too heavy and I could really feel it tweaking my back.

    Other than the other suggestions you've already gotten here, I'd like to suggest a rather strange exercise that I've been using a few weeks. You can see it here:

    http://www.youtube.com/watch?v=CbhOySHmPsg

    I jury rigged something very similar out of some dollar store tie down straps, a support pole in my basement and a piece of pipe with a "pool noodle" wrapped around it. Some other ideas are here:

    http://www.youtube.com/watch?v=9Ryq61KYxgg (not technically a sissy squat even though it says it in the title)

    and here:

    http://www.youtube.com/watch?v=TwVB0vPGla4

    The great thing about this is that holding even a little bit of extra weight makes it much, much more difficult. You can even tweak the leverage by leaning forward or backwards to make it more difficult or easier. Although it looks like an exercise that would be hard on the knees, I've had no signs of discomfort. Your mileage my vary.

    ETA - If you're mechanically inclined to build one or have a couple hundred dollars laying around to buy one, you could also use a Roman Chair Squat apparatus as seen here:

    http://www.youtube.com/watch?v=Kf3EK6o7iGM

    Also, as another suggestion, weighted belt squats transfer the load from the shoulders down to the hip girdle:

    http://www.youtube.com/watch?v=PldcPTOACm4
  • valerieschram
    valerieschram Posts: 97 Member
    Pistol squats.
  • PikaKnight
    PikaKnight Posts: 34,971 Member
    Some of these have been mentioned but here you go anyways :D

    (Assisted) Pistol Squats

    Bodyweight/Dumbbell -
    Lunges
    Reverse Lunges
    Wall Squats
    Squats (holding at sides, not on shoulders)
    Walking Squats
    Jump Squats
    Single Leg Deadlifts
    Goblet Squats
    Sumo/Plie Squats
    Split Squats
    Bulgarian Split Squats
    Glute Bridges/Hip Thrusts
    Step Ups
  • paprad
    paprad Posts: 321 Member
    tagging
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I would suggest Bulgarian Split Squats and/or Pistol Squats. Goblet squats are good also. You could do hack squats, but they are a bit awkward and may not be the best idea due to your back issues. As assists, you could also do leg extensions and leg curls (I do not like the lying down ones though as they tend to put more pressure on the back sometimes).
  • Belinda658
    Belinda658 Posts: 181 Member
    I can't do back squats either. I do lunges,sumo and front squats and leg press

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