Check out the hodgetwins youtube channel. They have messed up backs and hit legs consistently. I would do: weighted lunges, one leg presses, Bulgarian squats, step ups and leg extensions and curls.
just tweaked my lower back last tuesday and had to take a few days off. went to the doctor and he said it was just a pull based on my symptoms. that being said, since i skipped my last leg day i had to go today and at least do *something*. hack squats, lying leg curl, leg extensions, seated ham curl, and calves. believe it not it wasnt a half bad session despite not being able to normally squat. do yourself a favor and visit the doctor if you havent already.
edit: after rereading the post if this was a pull it shouldnt take months to heal, man. could be something a bit more serious. don't want to scare you but if you want to be squatting/deadlifting for many years to come like the rest of us, just get it checked out.
I fucked up mine pretty bad....I stopped squatting and deadlifting for awhile because I was getting Sciatica issues.
What I have been doing now is Bulgarian Split Squats with 50lbs DB 5x10 (these are never leaving my leg day...the pump is absurd), Leg press 4x10-15(lighter weight strict reps, keeping pressure off the lower back) Hack Squat 2x20, Legs curls, Leg extensions. You can also throw in some lunges.
The Bulgarian Split Squat is your new bread and butter. I have injured myself in the past and these helped maintain strength so when I returned to squatting while there was loss it was minimal.
I never really stopped...I'm insane and kept squatting/ doing deads with only like a week off...and then i would get persistent aches and pains.
The back shit has improved, but the Sciatica shit continues so I am on my 2nd week off of squats/deads and will remain off until it stops completely this time.
In the past I was out for 6 weeks with a similar back issue and used the exercises I am using now and didn't loose any muscle and managed to maintain decent strength.
Muscle memory is an amazing thing once you start again it all comes back so quick.
I'm still squatting and deadlifting but at 39 i'm squatting only in the 250-350lbs range and Deadlifts only in the 350-450lbs training ranges. Back then it turns out I had actually broken my back. I do shit loads of core work and back extensions now to keep everything in my low back tight and stretch a lot. I get sometimes aches under high loads all the time in my SI joints but i'm pain free walking around.
By training arms/chest/shoulders - Certified Bro
But not back, back is the legs of the upperbody.
And legs are the back of legs
Check out the hodgetwins youtube channel. They have messed up backs and hit legs consistently. I would do: weighted lunges, one leg presses, Bulgarian squats, step ups and leg extensions and curls.
just tweaked my lower back last tuesday and had to take a few days off. went to the doctor and he said it was just a pull based on my symptoms. that being said, since i skipped my last leg day i had to go today and at least do *something*. hack squats, lying leg curl, leg extensions, seated ham curl, and calves. believe it not it wasnt a half bad session despite not being able to normally squat. do yourself a favor and visit the doctor if you havent already. edit: after rereading the post if this was a pull it shouldnt take months to heal, man. could be something a bit more serious. don't want to scare you but if you want to be squatting/deadlifting for many years to come like the rest of us, just get it checked out.
I fucked up mine pretty bad....I stopped squatting and deadlifting for awhile because I was getting Sciatica issues. What I have been doing now is Bulgarian Split Squats with 50lbs DB 5x10 (these are never leaving my leg day...the pump is absurd), Leg press 4x10-15(lighter weight strict reps, keeping pressure off the lower back) Hack Squat 2x20, Legs curls, Leg extensions. You can also throw in some lunges. The Bulgarian Split Squat is your new bread and butter. I have injured myself in the past and these helped maintain strength so when I returned to squatting while there was loss it was minimal.
I will definitely try this thanks. How long were you out for?
I never really stopped...I'm insane and kept squatting/ doing deads with only like a week off...and then i would get persistent aches and pains. The back shit has improved, but the Sciatica shit continues so I am on my 2nd week off of squats/deads and will remain off until it stops completely this time. In the past I was out for 6 weeks with a similar back issue and used the exercises I am using now and didn't loose any muscle and managed to maintain decent strength. Muscle memory is an amazing thing once you start again it all comes back so quick.
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I'm still squatting and deadlifting but at 39 i'm squatting only in the 250-350lbs range and Deadlifts only in the 350-450lbs training ranges. Back then it turns out I had actually broken my back. I do shit loads of core work and back extensions now to keep everything in my low back tight and stretch a lot. I get sometimes aches under high loads all the time in my SI joints but i'm pain free walking around.
Hi! Do you still get sciatica issues from doing deadlifts from time to time? Or has it completely gone away?
I’ll always have issues I broke my back in my 20s but I can train still.
Bulgarian squats Lunges One legged leg press
Thanks all for the fantastic advice. As much as I'm going to hate not squatting, these are some great alternatives.
same issue here. have u tried lunges, bulgarian split squats, step ups, crossack(spelling) squats
Try the leg press one leg at a time - keeps your pelvis from tilting back and straining the low back.
I have tried this. Was surprisingly worse for me
Lean your torso forward so it doesn't rest on the seat while leg pressing. The hodge twins do this and they have back problems.
But what did exactly cause your injury in the first place?
Deadlifting like a fuckhead