Leg Exercises w/o Squat, Deadlift? [Forum Archive]

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Leg Exercises w/o Squat, Deadlift?

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Posted by: 33sun33

Hello,

I typically rely on the squat and deadlift (and sometimes power cleans, sldls, etc...) for the leg aspect of my total body workout.

Well, I injured my lower back about 2 weeks ago doing deadlifts (completely my fault -- thought I was using proper form, but my form slipped and I hurt my back), and my lower back still has some residual pain. Luckily, my doc doesnt think it is a disc injury, but just a severe muscle strain.

Anyways, my lower back is about 90% now, with slight pain only when I make certain movements. My doc, however, has told me that to ensure the pain goes completely away, that I need to stay away from doing squats, deadlifts, cleans, etc... He also said that I shouldn't do any sort of rowing movement as well.

Any ideas on leg exercises that I can do for the next 4 weeks or so while my back heals? I was thinking that isolation exercises, as much as I hate them, would be the way to go. (e.g., leg extensions, ham curls....). Anything else that wouldnt require the lower back muscles as stabilizers?

As for the back, since the doc ruled out any rowing movements, Im probably just going to rely on a variety of pull-ups, and maybe lat pull downs.

Thanks,

Christian

Posted by: mike456

I dont think there is anything else you can do other than the ham curls/ leg extensions for now

Posted by: TJ Cline

Quote:

Originally Posted by 33sun33

Hello,

I typically rely on the squat and deadlift (and sometimes power cleans, sldls, etc...) for the leg aspect of my total body workout.

Well, I injured my lower back about 2 weeks ago doing deadlifts (completely my fault -- thought I was using proper form, but my form slipped and I hurt my back), and my lower back still has some residual pain. Luckily, my doc doesnt think it is a disc injury, but just a severe muscle strain.

Anyways, my lower back is about 90% now, with slight pain only when I make certain movements. My doc, however, has told me that to ensure the pain goes completely away, that I need to stay away from doing squats, deadlifts, cleans, etc... He also said that I shouldn't do any sort of rowing movement as well.

Any ideas on leg exercises that I can do for the next 4 weeks or so while my back heals? I was thinking that isolation exercises, as much as I hate them, would be the way to go. (e.g., leg extensions, ham curls....). Anything else that wouldnt require the lower back muscles as stabilizers?

As for the back, since the doc ruled out any rowing movements, Im probably just going to rely on a variety of pull-ups, and maybe lat pull downs.

Thanks,

Christian

I would stop lifting till I was healthy. Just do the rehab work the physical therapist tells you to do.

Posted by: PWGriffin

Quote:

Originally Posted by 33sun33

First off, shit happens....even using flawless form one can be injured due to a number of reasons...for instance, I have strained my back a few times and it had nothing to do with form, it was my tight hamstrings (boy were they tight)

I'm saying this because knowledge of what REALLY caused the injury is invaluable and can prevent this from happening in the future...I've done my share of bad squats and deadlifts and they didn't end in hernias or trips to the emergency room. I'm not telling you to do shitty deadlifts and not worry about it...but have your form critiqued and if it is fine, then look into what other reasons could've caused the injury...cause in my case of tight hammies, I kept changing exercises and trying to improve my form, or I would stop doing squats or deadlifts altogether and I would still find a way for my back to ache.

My back kinda stayed knotted up at times and would burn a lil on leg days...I got a foam roller recently and rolled the shit out of my back and the first time I rolled my lower back it was PAINFULLY obvious I needed it, heh...today was legs and it was smooth sailing...what a relief I tell ya.

Those are just a couple things to think about.

Posted by: 33sun33

I was out of commission for about two weeks and it sucked. So even though I see your point Foreman, I am just really anxious to stop being such a couch potato and start doing something. I figure I can still give it a 100% on things like the bench press, shoulder press, etc..., even if I have to sacrifice doing some good leg and back work. I do plan to start swimming (doctor's suggestion) for a little cardio and phys rehab.

PW you are absolutely right. I still havent convinced myself that my form was all that bad. On the day I injured myself, I paid particular attention to form. But, as you noted, my hamstrings have never been very flexible. And I read that tight hamstrings leads to a lot of back injuries. So I plan on paying a lot of attention to proper stretching, etc...

Posted by: KelJu

Get well then lift. Don't rush or you will risk re-injuring yourself.

Posted by: TJ Cline

"I was out of commission for about two weeks and it sucked"

Five months out of commission is far worse.

Posted by: 33sun33

Quote:

Originally Posted by ForemanRules

"I was out of commission for about two weeks and it sucked"

Five months out of commission is far worse.

Thats certainly true, and I dont want to do anything stupid to re-injure the back. But the doc did say that things like bench press, shoulder press and pull ups were fine to do, but was adamant against doing squats, deads, rows...

I guess Ill have to decide whether to do a partial workout over the next month (bench, press, pull ups, isolation...) or to just relax and swim.

Thanks

Posted by: Tatyana

I have been out of commission for at least 2.5 months this year.

First time, I couldn't do upper body, second time, lower body or cardio.

I have had to go with the isolation exercises, not so bad. Better than not training at all.

For legs, hammer your calves, adductor and abductor (girlie) leg machines.

It is hard to stay out of the gym, and then hard to get back if you have taken a break sometimes.

Just be kind to yourself, light weights, higher reps

x
x
x
T

Posted by: 33sun33

Thanks T!

Im going to try to honor everyones advice here (pw, foreman, kel, mike), and be as cautious as possible. As T mentioned (or implied), its hard to think about staying out of the gym completely for another month. So I am planning on doing the exercises my doctor has said shouldnt aggravate my back (bench, seated shoulder press, pull ups, dips), while adding some isolation exercises that I dont think would be a problem (leg ext...).

Even still, I think T and Foreman have a point about taking things easy, so I am going to tread lightly as to these exercises that I dont THINK would hurt my back, just in case they do!

Thanks everyone for your advice and comments,

C

Posted by: JonnyStead

PWGriffin - can I ask a couple of quesitions (sorry to hijack the thread) -

1 - What do you do about tight hammies mate? I notice them on ham extentions
2 - whats this foam roller thingy then?

Posted by: mike456

Quote:

Originally Posted by JonnyStead

PWGriffin - can I ask a couple of quesitions (sorry to hijack the thread) -

1 - What do you do about tight hammies mate? I notice them on ham extentions
2 - whats this foam roller thingy then?

if they are tight, strech your hams- http://www.exrx.net/Stretches/Hamstrings/Standing.html

Posted by: mike456

I wouldnt do the seated shoulder press, I am pretty sure it puts pressure on your back

Posted by: PWGriffin

Quote:

Originally Posted by JonnyStead

PWGriffin - can I ask a couple of quesitions (sorry to hijack the thread) -

1 - What do you do about tight hammies mate? I notice them on ham extentions
2 - whats this foam roller thingy then?

Yes, stretch them bud...

There is a link to foam rolling in the flexibility sticky, check it out, good stuff.

Posted by: AKIRA

Quote:

Originally Posted by mike456

I wouldnt do the seated shoulder press, I am pretty sure it puts pressure on your back

Depends.

I thought for sure it would hurt mine with my bulged disk and I was fine, then again, I didnt go that heavy.

Posted by: PWGriffin

Quote:

Originally Posted by mike456

I wouldnt do the seated shoulder press, I am pretty sure it puts pressure on your back

He could do a very steep incline press...or a shoulder press where the back support isn't 100% upright (I don't do them all the way upright ever anyway, I find it harder to kick the dumbells up lol)

Posted by: The Monkey Man

I don't know about back-less leg work...

But, I have been trying for a year now to figure out knee-less
leg work...

... And its impossible -

Posted by: 33sun33

Quote:

Originally Posted by mike456

I wouldnt do the seated shoulder press, I am pretty sure it puts pressure on your back

Very good point! Im about to go to the gym, and will likely change to incline bench presses instead of flat, in part bc Im hoping an incline press will hit a bit more of the deltoids. For shoulder specific exercises, Im just going to go very very light weights (10lbs) of db lat raises.

Posted by: mike456

Quote:

Originally Posted by The Monkey Man

I don't know about back-less leg work...

But, I have been trying for a year now to figure out knee-less
leg work...

... And its impossible -

RDLS/SLDL for ham/hip dominant, I dont think there is any knee-less quad dominant, do you have bad knees?

Posted by: PWGriffin

If it's just a muscle strain he can do all the seated shoulder presses he wants. Hell, seated ANYTHING for that matter. I would be more concerned with picking up the dumbells and walking over to the chair...

I've strained muscles in my back a few times. Only leg work will REALLY bother it. At least in my case. Stay away from lower body work for a minute and perhaps work on flexibilty, it may have been the culprit. Only you know if you stretch as much as you should.

Lower back injury, did it deadlifting...might/prolly is an erector. I would be careful with any upper body work where you are standing or bending over. (common sense)

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