Here we take you through a Back Friendly, Leg Workout.
Back issues don’t have to stop you from training, you just need to be selective with your exercises. It’s a good idea to use moves that allow you to maintain a neutral posture and avoid loading your spine such as doing barbell squats.
Your reps, sets & weight will be dependant on your training cycle and desired outcome.
– Leg Extension
– Split Squats
– Standing Leg Curl
– Glute Kick Backs
– Seated Calf Raise
Enjoy…
Tom's Health & Fitness 
Hey Tom,
Great workout, and one that will definitely get those legs working.
Funnily enough, I know not everyone has the “right type of body” to barbell back squat, and I actually used to experience back pain whenever I squatted.
I guess my form was off, but as I say, it could simply be because my body isn’t predisposed to squatting with a heavy barbell across my shoulders.
This is when I turned to split squats, specifically Bulgarian split squats (as in your video), as my main lift on leg day.
I started out with dumbbells in the goblet position, and over a period of years I’ve managed to go the whole way through the dumbbell rack up to the heaviest weight.
Now, I perform BSS in the same manner as your video, a dumbbell in each hand, and I now actually have better leg development than I ever have before.
So, not only do these exercises protect your back, they can definitely help to add size and strength to your legs.
Partha
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Hi Partha,
That’s great to hear, thanks for sharing.
Tom’s
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That sounds like a fantastic workout plan! I love how you’ve addressed the importance of maintaining a neutral posture to protect your back while still getting a great leg workout. These exercises look well-rounded, and I appreciate the inclusion of different leg muscles like hamstrings, quads, and calves. Keep up the great work and keep inspiring others to train smart and effectively!
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