Best Squat alternative

[Natehayes]

I recently had an MRI and found out most of my neck/shoulder issues are due to a herniated disc at C6. My Orthopedist says no back squats and I am looking for a good alternative.

I work out in my basement with free weights, a power rack, and a bench. I also have a leg extension.leg curl attachment.

I was hoping to get some input for an exercise (or exercises) that I can do that would be as effective as squatting for overall leg/ham/glute development.

Any help would be greatly appreciated!

 

[o3clipsegts]

The Cybex 90 degree leg press machine is fantastic or something similar. (The one that has the weights on it you have to put the pin in) not sure exactly what its called. You can really hit your quads from all different angles with those and not a ton of stress on the spine like the traditional leg press. Also what about front squats?

 

[DaHurt]

Sorry to hear this Nate. Quite simply, there is no replacement for heavy back squats in terms of overall development, IMO. BUT if I were faced with this dilemma I'd probably replace back squats with front and hack squats (if you can rest the hack sled on your shoulders with the injury). And I mean I'd do BOTH movements just to replace the one. My .02 good luck bro.

 

[Natehayes]

Sorry to hear this Nate. Quite simply, there is no replacement for heavy back squats in terms of overall development, IMO. BUT if I were faced with this dilemma I'd probably replace back squats with front and hack squats (if you can rest the hack sled on your shoulders with the injury). And I mean I'd do BOTH movements just to replace the one. My .02 good luck bro.

That's kind of what I was thinking. The front squats will be fine, but I don't have a hack sled and also am not supposed to rest heavy weights on my shoulders so maybe I could just do a barbell hack squat?

 

[DaHurt]

I've never done BB hacks, but they look effective. Let us know how it goes!

 

[DavidJ21]

That's kind of what I was thinking. The front squats will be fine, but I don't have a hack sled and also am not supposed to rest heavy weights on my shoulders so maybe I could just do a barbell hack squat?

I'm sorta in the same boat also, except it's my lower back, I try to minimize on the squats to lower my chance of a further injury.

Update how it goes with these secondary excercises. Just might have to use them too.

 

[PedestrianX]

Do you think you could manage to do lunges with DB's?

 

[ausmusclebound]

yeah im a backyard lifter also. as an alternative to heavy back squats, i do real deep front squats.
then leg extensions.
followed by bb hack squats
and some hami curls.
by the end my quads are fried.
the bb hacks are a little awkward but they seem to work the quads well, not sure how other people do them but i stop short of lockout at the top to keep tension on the quads during the whole set.

 

[diggydev]

nate..ever try goblet squats? i have herniation at l5/s1....I did goblet squats supersetted with kettlebell lunges. I just recently started squatting light weight again. I also focused on leg extensions, plate loaded single leg curl machine. I also agree with what the above bros above said about the front squat.

I also put a lot of focus on my core and abs. Back strength starts there...

Id stay away from any leg press machines as they seem to compress the spine...your ass is planted on the seat and there is definite pressure put on your spine there.

also, if your gym has a step mill..(not a stair master), it's great cardio and great for the legs. good luck!

 

[Natehayes]

nate..ever try goblet squats? i have herniation at l5/s1....I did goblet squats supersetted with kettlebell lunges. I just recently started squatting light weight again. I also focused on leg extensions, plate loaded single leg curl machine. I also agree with what the above bros above said about the front squat.

I also put a lot of focus on my core and abs. Back strength starts there...

Id stay away from any leg press machines as they seem to compress the spine...your ass is planted on the seat and there is definite pressure put on your spine there.

also, if your gym has a step mill..(not a stair master), it's great cardio and great for the legs. good luck!

Those goblet squats look awesome! I'm definitely trying those.

My lower back is in great shape, it's my neck (cervical) area that is a mess from being dumped on my head more time than I can count in BJJ/Judo/Chute. My big problem with regular squats is that I can not rest the bar by my neck for fear of making the herniated disc worse.

I appreciate all the inout so far! I think with all these suggestions I can put together a leg routine. Looks like I will have to do multiple exercises to replace the regular squats though.

 

[diggydev]

Those goblet squats look awesome! I'm definitely trying those.

My lower back is in great shape, it's my neck (cervical) area that is a mess from being dumped on my head more time than I can count in BJJ/Judo/Chute. My big problem with regular squats is that I can not rest the bar by my neck for fear of making the herniated disc worse.

I appreciate all the inout so far! I think with all these suggestions I can put together a leg routine. Looks like I will have to do multiple exercises to replace the regular squats though.

gotcha on the cervical herniation!
keep up with the lower back work your doing, one herniation is enough! lol feel better!

 

[Drako]

Im a fan of Goblets. Would Dip Squats be out of the question?

 

[Natehayes]

Did goblet squats and barbell hack squats for my leg workout tonight. They felt like decent subs for back squats and the hack squats were actually pretty killer on my legs!

I think I 'll stick with them for a while and see how it goes.

 

[bippal]

Zercher squats.

 

[DavidJ21]

Did goblet squats and barbell hack squats for my leg workout tonight. They felt like decent subs for back squats and the hack squats were actually pretty killer on my legs!

I think I 'll stick with them for a while and see how it goes.

I'm gonna try these, just saw a video of them when I youtubed them. Never heard or seen them done before with 100lb+ dumbells.

Looks legit.

 

[rds63799]

I can't load my spine at all, but I still hammer my legs with dumbell bulgarian split squats, barbell hip thrusts and glute-ham raises.

Not as much fun as squatting or deadlifting but it does the job. Your balance on the DBSS may be an issue at first but it'll get better surprisingly quickly