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 Anabolic Discussion Board
 What's a good substitute for Squats???
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| Author | Topic: What's a good substitute for Squats??? | ||
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Novice 
Posts: 3 |
I was in a car accident a few years ago and although the physical pain is no longer there, psychologically it remains with me. I am 5'10" and weigh 216 lbs I can do leg press with 10X45 plates on each side, squatting anything beyond 225lbs leaves me with a great deal of pain in my lumbar region for up to 72 hours later. I read in so many places that squatting promotes overall growth, since I cannot squat heavy what would be a substituting exercise with the same benefits?     | ||
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Elite Bodybuilder 
Posts: 804 |
Try the hack squat with lower weight and higer reps. It works really well. -TG | ||
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Elite Bodybuilder
Posts: 1423 |
I don't think anything will give the exact same benefit. I would say just go as heavy as u can on leg press... | ||
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Elite Bodybuilder
Posts: 663 |
Stick to the leg press bro. Unfortunately they aren't as good a squats for overall growth, but they're the next best thing. | ||
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Elite Bodybuilder
Posts: 716 |
Nothin, do squats. Don't be a pussy. ------------------ | ||
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Elite Bodybuilder
Posts: 628 |
lower weight and 20-30 reps over 6set,works verry good atleast for me. ------------------ | ||
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Amateur Bodybuilder 
Posts: 181 |
Nothing can replace some good heavy squats in my opion. try to lighten the load and work you way back up....take your time. no need to cause another injury. take it easy. EAST_COAST_BODYBUILDER | ||
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Elite Bodybuilder
Posts: 1050 |
Try em on the Smith Machine if ya got one,I dont like doing em that way but it might help.......... ------------------ Anger is a gift...Zack(RATM) | ||
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Elite Bodybuilder
Posts: 737 |
Trap bar deads with 35plates or off a block (wear workboots with a heel and you will hammer the quads). Very little back stress on this one. | ||
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Pro Bodybuilder 
Posts: 542 |
I have a similar problem... I have a fucked up back. And the doc sais that i can't have heavy weight on my back that would hurt my discs... I just try to do it on the smith machine | ||
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Novice
Posts: 6 |
i sympathize greatly...as many know,squats are the creme de la creme when it comes to adding mass.stick w/ squats and "proper technique".i still feel that "half-assed" squats are still better than the leg press and all other alternatives.sad but true. ------------------ | ||
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Amateur Bodybuilder
Posts: 58 |
Mix it up. Man did not make squats alone. Heavy reps on extension, dumbbell walking lunges (killer) Heavy weights on leg press with close stance, wide stance high stance. Super set any of these for a killer work out. Finish off with squats after you have kicked the shit out of your legs. You might only need 135#? If you are not feeling like you worked out enough do high step ups with dumbbells killer. Lunge , Lunge Lunge they suck so good. | ||
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Amateur Bodybuilder
Posts: 154 |
try front squats bro. they help take some pressure off the back but they are still a bitch. ------------------ | ||
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Pro Bodybuilder
Posts: 341 |
There is actually an excersize better then squats for isolating the quads: Safety Squats - its a bar that holds itself on your shoulders. You can squat without holding the bar which allows you to use handles on the power rack to keep your back safe and supported. Supposedly the bar allows you to use more quads than an ordinary squat. The down side is you will not be working some of the auxillary muscles that squats are able to stress. Personally, Ive built more leg strength with the safety bar then with squats, but I built a base with squats for years before getting the safety bar. Also - Squatting tears my shoulders up too much to do them more than 1-2 per month. The safety bar doesnt hurt my shoulders at all. | ||
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Amateur Bodybuilder
Posts: 222 |
Walking lunges with an Olympic bar. Start with some lighter weights and build your strength up. Damn, they are tough! ------------------ | ||
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Amateur Bodybuilder
Posts: 94 |
People who say nothing even comes close to squats have never come balls-out on deadlifts. If the regular deadlifts hurt your back, do the sumo style -- where your feet are spread wide (almost to the plates) while your grip is shoulder-width between your legs. I use these when I burn out on doing squats for months on end. | ||
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Cool Novice 
Posts: 12 |
I had 2 bad disk in my lower back yrs ago. Went to Trap bar deadlifts and it worked very well. Forget the low reps and work for 15 to 20 its a killer | ||
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Amateur Bodybuilder
Posts: 158 |
My entire lumbar region is fucked, bro. I have ruptured L1-L2, L2-L3 and herniated L3-L4 and L4-L5. Before doing any exercise stand straight up, put your hands on your hips and bend backwards 10-15 times. Hold for 1000-1 at the furthest you can go for each rep. Then, what I do is light leg press 5x25-30 (LIGHT!). After that, I make myself throw up on leg extensions and curls. Always sit straight up in a chair and roll your hip out away from your stomach to give the lumbar region its natural curve. Oh yeah, buy yourself for about 10 bucks a Mckenzie lumbar roll and ask a phys. therapist how to use it. It will help you deal with the PAIN. Email me bro. I will share all my exercises I got from years of physical therapy on the lumbar. It's do-able, just know you threshold! 4rt ------------------ | ||
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Amateur Bodybuilder
Posts: 84 |
Front squats might help. You know what I do every now and then for a change of squats? I do unilateral leg presses. 1 leg at a time you press. Talk about a killer burn in your legs. | ||
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Pro Bodybuilder
Posts: 571 |
Do what you can on squats. If 225 is ok, then 225 it is. Try going up to 245 and so on...after a while. Try doing deadlifts. They work everything...including your legs and back. Strengthen your back. Don't let it remain the way it is and do not rely on goodmornings or hyperextentions. Do deadlifts. my opinion B True |
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posted January 09, 2001 11:08 AM