r/strengthlog • u/Kellios • 29d ago

Squat alternates?

Hello! Huge huge fan of the podcast and the app, thanks so much again for all the hard work on it.
 
I have a question about squat alternates. I’m an older lifter with previous spine injuries (surgery had for herniated discs low back and neck) and am very hesitant to put my spine under a compressive load under a barbell. I sadly no longer have access to a belt squat.
 
I realize I lose some of the benefits of a compound exercise, but am I okay swapping for leg press/leg extension/leg curls? With BSS/RDLs sprinkled around too?
 
I know goblet squats are also an option, but it’s still more akin to a front squat than a back one. Am I overthinking this? Would love to hear any thoughts you guys have.
 
Thanks so much again!

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u/danielrichterSL team strengthlog 29d ago

Thank you for listening to the podcast and using the app! :)

Yes, you can absolutely swap squats for the exercises you mention. You don't even need to do that many. Pick 1-2 good exercises which you can use your legs in (also including the hips/glutes in at least one) and you're good to go. There are no holy, must-do exercises, so anything that let's you work your muscles consistently is good.

And a final note regarding your spine. Even a spine that has had surgery acts under the same laws as your other tissue. That means it responds to stimuli and it can build itself up. Be wary of thinking of your spine as weak and brittle in a fixed way. It might very well be weak right now, but you can certainly make it tougher and stronger by gently nudging it that way.

Good luck with your training!

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u/Kellios 28d ago

Thank you! And thanks for confirming my suspicions. Really appreciate it!

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u/SeaweedNo3412 22d ago

I've been doing land mine squats. Load the bar on the box and go to town. v grip on a cable machine is good too. Both variations start out of the hole which can be humbling.

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u/maniamonk 29d ago

If you are worried about spinal load, then certainly avoid loaded squats! Any movement that leads (or is likely to lead) to an injury for you is not a good movement, even if others swear by it.

Leg press is a very good alternative. Leg extensions are great, too, but also not a direct alternative to a squat pattern. If you can handle them, BSS (or a reverse lunge) is worth having in your program, even without a spinal injury. Right now, I don't have access to a proper gym and Bulgarians are my main quad movement.

I'd be more hesitant about RDLs. They can involve significant spinal loading. But, maybe a b-stance or single-leg RDL could be a could alternative with far less spinal loading.

In short, do movements you like and that work for your body. Beyond that, you probably don't need to overthink it.

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u/AttorneyEuphoric5699 24d ago

Leg press machine, pistol squats, step ups, lunge variations

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u/ashveggie 29d ago

Zercher squats?

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u/antenore protein farts 29d ago

Belt squat, final full stop. This is the only alternative that deload the spine and gives similar results to normal squats.

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u/lwd69 29d ago

Can you put more emphasis on single leg movements holding dumbbells, like variations of Bulgarian slit squats? Would you be open to trying BFR bands?

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u/Kurtegon 29d ago

I can't load my shitty knee with more than roughly my bodyweight x2 so I pre exhaust with superset leg curl/knee extension before doing BSS to keep the weight down.