Broken lower back. Looking for everyones favorite butt and legs workout movements that don’t load or put any strain on the lower back. Right now I do seated leg extensions, curls, calf raises, abductors, and adductors. But no squats because the movement at hip while having any load on me messes up my back. I’m sure my limited lifts are missing parts of my legs that i need to target some other way? I bet there is plenty i just haven’t thought of.

Double-A-Ron 4 days ago

#glutes# #injuries# #legday#

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16 comments

Double-A-Ron : I should have added that I broke it 5 years ago and its not repairable and is not yet in need of surgery where they’ll pull the broken vertebra back in place and bolt it to the one above it. I may never need surgery if i keep my core strong. I spent the last 4 years getting Xrays of it and its stable. Last year I was cleared to return to weight lifting so long as i don’t do any bending backwards, traction, or loading my spine. So far thats not been a problem at all. But legs and butt are harder to target without holding weight.

Maybe belt loaded sumo squats?

Upper body is no issue! Machine isolated and light weight cable machine work with higher reps. Plus pull ups!

4 days ago

carlosfromspain

: You can try one legged squat movements such as bulgarian split squats, lunges, box step ups, etc.

You can start with bodyweight and work your way up with weights progressively, but because they are one leg at a time you won't use much weight and not load the spine much, and because the opposite leg stays back you will protect you back from rounding. They will also help stimulate hip stabilization for a stronger core.

4 days ago