Going crazy over squats !

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Vegirl
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Joined: Fri Jul 31, 2015 3:09 am

Going crazy over squats !

#1 Postby Vegirl » Thu Aug 27, 2015 5:04 pm

I have some lower back problems that stop meanm performig a good suat (I tried at the multipower and also the free ones ).
I'm really sad about it cause I really wanna build a nice and round butt and i know squats are pretty good at it !
My leg day is:

Leg extension 3×15
Squat ( help ! ) 4×12
Walking lunges 4×10
Adductors 3×15
Leg curl 4×15
Sitting calf 3×15

My question is : "can someone help me finding a valid alternative to squats?"
It needs to be an exercise that works primary on my gluteus and that gives good results :-)
Maybe the leg press? ( but how good does it work on gluteus? ) or maybe another version of lunges?
I hope you will be able to help me !
Thank you soo much :-))

vegan_rossco
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Location: Isle of Wight, England

Re: Going crazy over squats !

#2 Postby vegan_rossco » Fri Aug 28, 2015 9:04 am

Lunges are quite a good alternative, try different variations, reverse, side, or even front lunges with an incline (on to a step or bench).
Have you tried a hack squat machine? That might be easier on your lower back but yeah leg press would be okay, make sure you're doing them with a full range of motion, so many people do half reps and then brag that they can lift the whole stack haha
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Vegirl
Finch
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Joined: Fri Jul 31, 2015 3:09 am

Re: Going crazy over squats !

#3 Postby Vegirl » Fri Aug 28, 2015 10:38 am

Hey hi !
I did try the hack squat but its no good :'(
You think that doing two types of lunges will work good enough?
Yeah i was gonna try the reverse ones ! :-)

muu
Rabbit
Posts: 66
Joined: Wed Dec 04, 2013 7:34 am

Re: Going crazy over squats !

#4 Postby muu » Fri Aug 28, 2015 3:36 pm

Does leg press hurt your back too? it hits the ass also.

HIT Rob
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Re: Going crazy over squats !

#5 Postby HIT Rob » Sat Aug 29, 2015 2:01 pm

Ive 3 herniated discs in my low back, ive found leverge style leg press (such as the technogym, cybex or hammer versions) to be the best movement for working around the problem, the curve in these machines elevates much of the stress on lower back and knees. The linear version isnt so good, it puts more strain on the back.

best of luck
Rob

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Eiji
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Re: Going crazy over squats !

#6 Postby Eiji » Fri Sep 04, 2015 10:54 am

My ass gets huge from low bar back squats so I don't really know if there is a viable alternative but check out some of Brett Contreras' work. He seems to think hip thrusters are even better. I prefer squats and deadlifts though your back issues may hinder you.

What issues exactly in your low back are you dealing with? Often low back issues are really low back weakness and the proper training utilizing squats and deadlift will help strengthen the back. Or it could be an imbalance or mobility issue in the hips. I suggest Joe Defranco's limber 11 routine daily. It's on YouTube.
Make no excuses to skip a training session. Feel stressed, sad, sick or tired? Go train. Your friends, your heart, mind and body will lie to you. Telling you that you need that recovery day. Go ahead, stay home. I'll be training that day and getting better no matter what.

Grizzly237
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Re: Going crazy over squats !

#7 Postby Grizzly237 » Tue Oct 27, 2015 10:51 am

Hip thrusters are a good exercise but still might put stress on your lower back. I would definitely give those a try though.


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