Machines for legs instead of free weights. Thoughts?

I don't have a problem with machines per se. I work them into most of my routines. They can be effective if used correctly, but with back problems, I would think a leg press would be just as risky, if not more so than starting light and learning proper form on a barbell squat because of the tendency to round the lower back as @FatWithFatness mentioned. The keys, I think, are:

1. Pride - Check that *kitten*. Not saying you struggle with it, but a lot do, which is why so many people injure themselves and have terrible form. Don't be afraid to start light/empty until you've got the form down then increase the weight. It's a marathon, not a sprint.

2. Education - Study form, practice form, get an assessment from physical therapists and go from there. I learned by reading Starting Strength, using a broomstick in my living room, and having my wife watch me against form training videos on YouTube and telling me when it looked right. After it looked and felt right, I started with an empty bar and worked my way up. If you can afford to have a professional assessment done, I would say that's always the best option.

A good physiotherapist will help you get back to squatting, if that's what you want to do.

You're better off doing free weights instead of machines across the board. Your chiropractor might be right that 90% of people do squats wrong but that shouldn't be a deterrent-use that as motivation to do them properly. I would recommend the squatting method taught by Mark Rippetoe in his book, Starting Strength. Proper form is the key to consistent and injury-free strength training and in the 19 years I have been lifting I know of no better way to squat.

The problem I found with machines is that they require your body to conform to the angles, etc. of the machine which may not be optimal for a person's individual body structure - seat heights, placement of weight load, etc.

vinerie wrote: »

what has your experience been, in terms of reshaping your legs?

Reshaping as in reducing fat, not making them bigger, yes? That's from a calorie deficit, not from leg exercises. For more on that, google "spot reduction myth".

Ask an M.D. before doing any strength exercises. And try to get a diagnosis for your pain. You might need a referral to a physical therapist.

vinerie wrote: »

I've had a nagging lower back issue over the past few years and this summer went to a chiropractor for the first time. I am an active, 40-year-old woman and the back pain is really frustrating. I am trying to lose about 20 pounds to see if that helps and have lifted (off and on) since I was 18 after first learning technique while a college athlete. (This to say, I know what i'm doing in the weight room.) Anyhow, my chiropractor says he tells everyone to not to do squats because 90% of people do them incorrectly. I am so terrified of aggravating my back again, I haven't done squats for two years. I do lunges, however, with light weights (i.e. 3 lbs dumbbells. Again, I am so freaked out about my back I am hesitant to do anything heavy free weight-wise). It's been awhile since I've done leg press, hamstring press and quads on the machine. Anyone doing leg machine lifts instead of free weight lifts for legs? If so, why, and what has your experience been, in terms of reshaping your legs? TIA!

I had horrible back pain for almost 20 years. I had horrible sciatica, i could step wrong or sneeze and throw my back out. I was terrified about lifting, my back always hurt. I got a good coach and learned to deadlift properly which was two fold benefit. I learned to lift and trained my body to move the right way without hurting my back, and i built up core and lower body strength to protect my back. I haven't had a twinge in my back since and its been many many years. I personally dont think the leg press or machines are your best option because its not gonna train your body for real life movements, and they dont build up your core. Focus on form with free weights, and use low weights if you have to , that will be so much more beneficial than trying to stack on lbs on machines. Us the TRX to help with squat form, its an awesome way to squat and protect your back and build confidence. and dont be afraid to invest in a good coach, its worth it.

And, to address the "don't do squats" comment from your doctor....I injured my left knee in high school football (yeah....the Glory Days). It was really messed up. For the longest time I was afraid to do squats. I mean, I was 15 when I tore up my left knee....I was 49 when I started doing squats.

Now, in between I was a distance runner. I would run up to 13 miles (in 75 minutes...so, I can run a little bit). I never had any knee problems until I twisted that same knee a few times while running on the Green Way. That kinda made distance running an issue for me. I could run through the pain, but why do that?

Anyway, I started doing squats about one year ago. Freaking love them. Now, I have gone through all of the dumb stuff due to bad form. The blessing in each event was that my form got that much better! Now, I have pretty dang good form. And my legs are getting a lot stronger. A lot stronger!

You do you. Whatever works for you. But, if you are thinking about doing barbell squats and are on the fence, try all of the other suggestions first. Once you are comfortable there then go for just the bar. I completely and TOTALLY understand the mental aspect to this.

I was - for the longest time - dead set against doing squats. I finally just googled something like "doing squats with bad knees" and found AthleneX and Scott Herman and a few others. Well, when I am not laid out (from an injuty because of bad form) I am loving them. And, to be honest, there are several reasons to the bad form. Mostly, me being really stubborn!

Take this for what it is worth......I do not regret starting squats at all. Really love them (behind dead lifts, but love them both).

And, totally understand that a bad knee is a bit different from a bad back. Was more focusing on the mental aspect........

@not_a_runner - hip adductor if your knees cave. That is that super awkward machine in the gym where you sit with your knees spread out and you bring them together! I know that YOU know what that exercise is, but others might not.

Funny story....at the gym and was working on squats. As mentioned numerous times, my form is really good. But I am still not as strong as I would like....so, I sat down on "the machine" and did adductor. It was something like 108lbs (I know, weird weight....but that is how things are on that machine...don't think that it is kgs converted to lbs). Did three sets of 10. And, was struggling on the second set to get #10. On the third set, started to struggle on #7.....barely finished. I am a man, 6'0" @ 208lbs. This tiny female (had to be 5'2" @ 110lbs) gets on the machine, looks at me, says "Really?" and then proceeds to move the pin WAY DOWN the stack. Then pumps out 10 like it was nothing. LOL! What could I do? Not a dang thing. I just walked away....

You might also want to work on Good Mornings and on GHD. LOVE those. And, I will do some Adductor work. Just a bit conflicted....I know that accessory work is important. Super important. But if I am doing the Strong Lifts 5x5 I am pretty sure that doing accessory work is not on the agenda. Anyway, we will see....

I have had a chronic back for 20 years. Step-ups have helped me tremendously. 16-inch box. 3 sets of 12 per leg. I’ve just added holding 20 pounds of weight. I do modified squats with a kettle bell starting by sitting on that box with a 20-pound bell, standing and lifting the bell straight up, then return. I also do squats with a large balance ball against my back, rolling it along a wall. That prevents bad form.

My concern with leg press machines would be the stress on the knees, not the back.

I agree with others that it’s well
worth the money to hire a well-qualified trainer to teach you proper form.