Help me design a leg routine!!

[pman42]

Okay, so quick summary: maybe 8 months ago felt some nagging lower back pain, went in for x-ray and was diagnosed with degenerative disc disease. I have been doing lots of work to correct this, both mobility/soft tissue work and supplementation. hyaluronic acid in high doses seems to be the ticket.

Anyway, finally got to see the sports doc, and he basically confirmed what I thought: no loaded spine exercises for now (I can do things like lunges and pistols since the weight is so much lighter). So squats, the mainstay of my leg day before, are out. I need other effective ways to build leg mass. I have tried a few things but nothing really resonates. can someone post what they think would be a reasonably complete, squat-less leg workout? thanks a million

[islandmagic]

If I understand correctly no BB Squats.... or any load on your Spine...

I thinking BB hack Squats is what I would do --http://www.youtube.com/watch?v=Kd_PopWSUWM

DB Squats

Then you can add what every you like Lunges, leg exten etc

[burlyman30]

Look up Roman Chair squats. Killer quad workout. Also "sissy squats". Neither hit hams, though. You'll need to supplement with the back hyperextensions to hit those.

[weekend]

hyperextensions?

why not stiff leg dead?

[burlyman30]

hyperextensions?

why not stiff leg dead?

Because the OP has degenerative disc disease and asked for no-load exercises.

[Sorrow]

Don't know if belt squats are available to you, keeping the belt low on the hips may be ok. Various angles and foot positions on the leg press.

[pman42]

belt squats have been treating me good, gradually working up to more weight.

something about the leg press seems to mildly irritate to low back, but not as bad as squatting

[weekend]

wait so pman can you deadlift?

i like the machine hack squat. http://i01.i.aliimg.com/photo/v0/369...Hack_Squat.jpg

[Scope75]

Belt squats....
I tweaked my back 2 weeks ago and belt squats are great and really work out the legs. I don't have access to the lower pulley like you see at west side but hanging 75-100 pounds off my belt works just fine. I need some platforms so I can start using more weight.

[pman42]

i haven't really tried deadlifting with my injury. even before it, DLing seemed to give my lower back irritation-- which i credited to my proportionately longer legs than torso. so I usually did it off the pins on a rack or stacked a few plated under each side.