Some lower body exercises such as the Squat and Deadlift require a lot of spinal loading at heavier weights.

While it is prudent to always practice spinal decompression and mobility exercises after training, here are some lower body exercises you can use to great effect while giving your spine a break.


1. Best Lower Body Exercises With Reduced Spinal Loading: Reverse Hypers

Why Reverse Hyper Extensions are Awesome - Spring Hill Fitness

The Reverse Hyper targets the entire posterior chain: glutes and hamstrings, directly; spinal erectors and calves, indirectly.

The strength curve of this exercise is exaggerated near peak contraction, meaning that the further along the movement you get, the harder it becomes.

Traditionally reserved as a workout finisher, the Reverse Hyper is best used for slightly hyper rep ranges — anywhere between 8-20 reps as the goal isn’t to lift as much weight as possible, but to get decent reps at a steady tempo.

The only problem with this exercise is that many gyms don’t have the right equipment, so you may need to use your imagination when it comes to setting up the exercise.

Spinal Decompression/Reducing Back Pain

Far too few lifters take spinal decompression seriously, but repeated spinal loading without decompression work or mobility work at a minimum can cut your lifting career short.

Imagine training week in, week out, loading up several plates a side for your Deadlifts, Squats, Barbell Rows, and Overhead Presses without doing any work to counteract that downward pressure… it could be a recipe for disaster.

And I know some people might skip over doing these exercises because they’re boring or they feel like a waste of time.

Now, there’s no excuse to avoid decompression work as you will feel like you are doing something.

As we mentioned in our article on Spinal Decompression:

Another very effective spinal decompression exercise is the reverse hyper. You’ll need a reverse hyper machine to perform it, however.

Louie Simmons, the famous father of Westside Barbell, fractured one of his lumbar vertebrae as a young man and was told he would never lift again. Of course Louie being Louie, he had other ideas, and through a programme of rehabilitation that included using reverse hypers, he was able to get back to lifting absurd poundages – something he continues to do to this day.

Spinal decompression tool and potent posterior chain builder

If you don’t have access to a reverse hyper machine, there is a spinal decompression bodyweight alternative that you can try.

Bodyweight version of spinal decompression exercise

Whichever of these exercises you choose to do, we recommend you perform them after every session that includes heavy spinal loading, so especially after deadlifts and squats. Even a small amount of spinal decompression training will help you protect your spine and bulletproof it against injury.

Remember: you want to be in this for the long run.

2. Best Lower Body Exercises With Reduced Spinal Loading: Cable Pull-Throughs

What do 900lb squatters and Instagram Models have in common? A love for the Cable Pull-Through

Cable Pull-Throughs are a favorite of many heavy lifters, but have been a subject of controversy.

A hinge-pattern movement similarly mimicking the mechanism of a Belt Squat (mentioned below), you can overload your glutes and the rest of your posterior chain with a fraction of the spinal loading of the Squat, making it a great lower body exercise for lifters seeking to add mass to their booty or increase their Squat and Deadlift.

This is a great exercise for taller lifters who might be more prone to spinal problems or for those struggling with their lockouts.

Like with most of these exercises, the Cable Pull-Through is a wonderful option for a finisher.

3. Best Lower Body Exercises With Reduced Spinal Loading: Belt Squat

This machine provides great training stimulus for only a fraction of the spinal loading of the traditional Squat.

If you’re a discerning lifter with longevity in mind, you should consider training at a gym with the Belt Squat.

This exercise can also help you improve mobility and reinforce your Squatting technique while minimizing the risk of injury.

The Belt Squat places the load on the hips and quads, bypassing most of the spinal load, making it a great option for those with back problems or concerned with spinal compression to get in a good workout.

Here’s how to do it:

You can use the Belt Squat for more than just Squatting!

4. Best Lower Body Exercises With Reduced Spinal Loading: Dumbbell Lunge Pattern Exercises

In the past, I’ve added the Bulgarian Split Squat to several articles — because it simply adds a lot of bang for its buck.

The logic behind this is simple: by training on one leg, you’re automatically halving your spinal load; plus, since you’re using dumbbells, you will manipulate the load into a more natural position without being restricted by the barbell.

Using dumbbells instead of a barbell can help you find your balance with greater ease than with a barbell.

Some lifters with back problems also opt for using weighted vests which distribute the total load more evenly throughout the body over a barbell.


Bonus: How to Train Legs With a Bad Back

train legs with bad back

Before we get started, please, we urge you, go see a specialist. If you already have an injury, you don’t want to exacerbate it by trying things you are not capable of.

Granted, there may be some work you might have to do before you can start to train legs again, such as spinal decompression, but YOU CANNOT ALLOW YOURSELF room for error. Your mobility must improve and you have to stretch every day and before every session to ensure your back doesn’t round due to problems with hip and hamstring mobility while squatting.

I am speaking from a position of experience. Last year, I was diagnosed with DDD in 4 discs and lumbar stenosis. Years of squatting, deadlifting, and rowing massive weights on an undiagnosed broken back opened a whole can of worms.

Even though I still suffer from lower back pain, modifying my leg — and back — workouts around my injury have allowed me to live as painlessly as possible.

I want you to be able to say the same.

How to Train Legs With a Bad Back: Buttwink

Omar Isuf demonstrates buttwink

If you look like a dog taking a dump when you approach parallel on the squat or your deadlift resembles a frightened cat, you need to revisit your form.

Alternatively, you need to hammer any mobility issues you might have preventing you from hitting parallel on the squat without buttwink (lower back rounding).

Controversially, squats aren’t the be all and end all of lower body training.

While they are awesome, and, once upon a time, were my favorite exercise, you can have an impressive set of wheels without ever squatting. to eliminate buttwink

How to Train Legs With a Bad Back: Strengthen Your Core

Mike Thurston’s bulletproof core

Developing your core will strengthen the muscles around your spine — as will developing your glutes. One of the reasons why as we age we begin to suffer from more lower back problems is due to muscular atrophy in our glutes, forcing us to rely too heavily on our lower back for daily tasks.

Not much needs to be said here, but if you suffer from a bad back, you need to strengthen your core — specifically with isometric holds such as Planks, Side Planks, Bird Dogs, and certain Yoga Poses.

Dynamic core exercises may aggravate your lower back — but this varies on a person to person basis.

I like to do Hanging Leg Raises, L-Sit Chin Ups, and Windshield Wipers. When my back pain was more severe, I could barely even hold a Plank.

How to Train Legs With a Bad Back: Squats & Quads

You may find that you have no problem eliminating buttwink, while others struggle to do so in spite of plentiful mobility work.

If the latter is the case for you, you might have to give up your aspirations of becoming a competitive powerlifter if you don’t want you back to give you more grief in future.

Even if you can’t squat, there are plenty of other exercises you can do:

Off the bat, you can decrease your total spinal load by training on one leg with lunges and various single-leg exercises.

Furthermore, you can perform these exercises with dumbbells or kettlebells to decrease the spinal load and move in a freer range of motion over placing a bar on your upper back.

Some lifters with back problems also use a weighted vest for similar results — the weight of the vest is distributed more evenly throughout the body. You could even do simple bodyweight leg workouts. Enough volume will have you feel sorer than a proverbial so-and-so.

And to make up for the lack in total weight, you can increase total volume by adding in more sets and reps.

There are other measures you can with corrective exercise such as Goblet Squats or Front Squats with 2.5lb plates under your heels.

But, if you can’t do this, we recommend hammering lunge pattern movements with dumbbells and hitting quad extensions for HIGH VOLUME for best results.

I tend to opt for 10×10 or 8×8 for lunges or box front squats, followed by 10×10 quad extensions.

If you want to train legs but don’t have a squat rack, check out this article.

How to Train Legs With a Bad Back: Deadlift/Hammies

Hamstrings should be a priority when you train legs for a variety of reasons, but this usually isn’t the case.

Most hinge pattern movements can aggravate your lower back if it rounds. This means that deadlifts, snatches, cleans, kettlebell swings, etc, are out of the question if you have lower back pain.

Does it mean you should give up?

Hell no.

You will need to get creative if your gym isn’t well equipped.

Here are some of my favorite exercises for hammering the hammies:

While some of them aren’t very glamorous or as exciting as the deadlift, they certainly work.

Most of my sessions incorporate a Glute-Ham Raise variation for around 50-150 reps followed by 50-150 reps of leg curls.

How to Train Legs With a Bad Back: Sample Workouts

Now, I will demonstrate some of my sample leg days to illustrate how I train legs with a bad back.

Sample Leg Day 1Total SetsTotal RepsWeight Used
Box Front Squat/Goblet Squat 10×10
Glute-Ham Raise 10×10
Quad Extensions 10×10
Leg Curls 10×10
Stir-The-Pot Swiss Ball Plank
Side Plank

How to train legs with a bad back: workout 1

Sample Leg Day 2Total SetsTotal RepsWeight Used
Walking Lunges 4×20 paces w/ DB
Banded Glute-Ham Raise 5×12
Quad Extensions 8×8
Leg Curls 8×8
Russian Step Up 4×10 per leg w/ DB
One-Leg RDL 3×15 per leg w/ DB
Windshield Wipers 3xfailure

How to train legs with a bad back: workout 2

How to Train Legs With a Bad Back: Conclusions

walking lunges
Walking lunges

Although you might not get the biggest wheels in the business, unless you back condition is utterly debilitating, there are always methods you could use to work around your setbacks.

Granted, I might not have developed my legs without being able to squat heavy ass weights in the past, but I can certainly retain a decent amount of tissue in the process.

I walk like Bambi on ice after every session and make sure I get a good pump.

Of course, you have to exercise caution when you train to avoid injuring yourself or exacerbating your back condition, but there is always a way to train around your problems.

Good luck!

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