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Hey everyone, first I’m not what you would call a bodybuilder but this sub gives out way better weight training advice than any other I keep up with.
I’m 26. I have prior injuries to my lower back and left knee that cause problems on deadlifts and squats.
As far as leg exercises, the following cause pain in my knee: back squat, hack squat machine, front squat, leg extension. I tend to run a lot in the summer so leg workouts with weights kind of fall off my radar, but starting to run less and needing to get back on the legs.
I’m having a tough time on lower back exercises. Part of my hesitation to deadlift again is (in my opinion) the reason I injured my back was because of weak lower back muscles causing problems with my form. Unfortunately my gym doesn’t have a back extension machine. Any advice helps!
So box squats are a great alternative to normal squats and help the lower back enormously. Just make sure you control your form to make sure you don't flop down onto the box.
These are a big go to for my clients when lower back issues seem persistent.
You can leg press BUT only do single leg so your back isn't brought into a curved position. Singles will keep you much safer.
If you are feeling OK after the above you can try lunges with some weight bit it will depend on how they feel after the above two exercises.
Lastly, I would recommend speaking to a physio about releasing the lower back...as always that is subject to proper evaluation. Dry needling for example is a method that helps but it's no use unless you figure out the cause first.
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