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Back-friendly lower body exercises
I recently had surgery to repair a herniated disk and relieve sciatic nerve compression. As a result, my doctor says I can't do squats with heavy weights any more. What exercises can I substitute that will work my large muscle groups as effectively as the squat?
Most gyms should have a leg press apparatus. The leg press could be the type you load weights on, or it could be a sledge-type with a stack of weights (like the ones made by Cybex or Trotter). In either case it's important to keep your back stable while performing the movement.
Some of the plate-loading machines may not allow you to keep your back stable (again, it may be more of a problem for those with long legs), so you might prefer the sledge type. The large platform you push against allows you to place your feet in several positions that are comfortable for the knees and back. You can do leg extensions and leg curls before you do the leg press, so that your legs are warmed up and pre-exhausted before you do the presses.
Another exercise that will work your quads and glutes is the lunge. Lunges allow you to maintain an upright torso without overextending your back. They're essentially one-legged squats. Here's how to do them:
- Start out standing tall with your feet together. Hold light dumbbells in your hands for resistance.
- Step forwards, taking a slightly bigger step than normal.
- Bend the knee of your front leg and lower yourself towards the floor until your back knee almost touches the ground. Your back thigh should be in a straight line with your back.
- Push backwards off the front leg to return to the starting position.
Repeat ten to 12 times and then change legs. When you step forwards, make sure you step out far enough so that even when you're at the lowest point in the lunge your leading knee is still behind the ball of your foot. Remember not to lean forwards with your upper body. These two exercises let you train those big leg muscles without involving your back.
Why not chat to other iVillagers about exercise on the Shaping Up message board. Take a look at some of the LIVE discussions happening now on the board:
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