Leg exercises that involve little weights but are effective in building muscle

  • Posted by a hidden member.
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    May 30, 2011 10:11 AM GMT
    I have recently re injured my lower back and doc says I have bulging disc in the lumbar region. It's a pain in the ass cos I work at a gym and like to work out regularly.
    It is the first time in over a year that it has flared up since the first time injured it. My back muscles spasm and I end up flat on my back. I'm pretty tall and find squatting awkward and deadlifting is a no no. I was making some good gains before this happened but am weary of lifting heavy again when it comes to legs.
    Lunging is no drama same with press but what other excecises can I do that will give my quads n glutes a good hammering without squatting n heavy, any tips or examples would be greatly appreciated.
    I have good core strength and a strong back, the longer I rest the more annoyed I get as I'm a ectomorph type guy and a hard gainer and I fear il lose what I have worked so hard for.
    Cmon boys help me out.........please
  • NerdLifter

    Posts: 1509

    May 30, 2011 6:46 PM GMT
    Try single leg wall squat holds? No weights.
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    May 30, 2011 11:53 PM GMT
    I'm in your same position...herniated L4 and 5 last August.
    The most effective exercise I've done is single-leg squats. They're intense!
    I also use an exercise ball to do quite a few different things, like squats against a wall (the ball keeps your form perfect).
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    May 31, 2011 12:14 AM GMT
    Also recommend the single leg squats with the ball. You can hold dumbbells in each hand to add whatever weight you can tolerate.

    Another is squats while standing on the black side of a BOSU. Again, with dumbbells in each hand to add whatever weight you can tolerate.

    You can try step-ups too (dumbbells in each hand again).
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    May 31, 2011 1:32 AM GMT
    nerdjock76 saidAlso recommend the single leg squats with the ball. You can hold dumbbells in each hand to add whatever weight you can tolerate.

    Another is squats while standing on the black side of a BOSU. Again, with dumbbells in each hand to add whatever weight you can tolerate.

    You can try step-ups too (dumbbells in each hand again).
    Speaking from experience, I would advise against the dumbbells; but the rest is spot on.

    PS. Last month I lifted two people - one in each arm - and swung them around (fucking around at a club while drunk). And that's after 9 months of using NO weights...just body weight exercises. icon_wink.gif
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    May 31, 2011 1:49 AM GMT
    Thanks for tips fellas
    Will be sure to give these a go.
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    May 31, 2011 1:53 AM GMT
    paulflexes said
    nerdjock76 saidAlso recommend the single leg squats with the ball. You can hold dumbbells in each hand to add whatever weight you can tolerate.

    Another is squats while standing on the black side of a BOSU. Again, with dumbbells in each hand to add whatever weight you can tolerate.

    You can try step-ups too (dumbbells in each hand again).
    Speaking from experience, I would advise against the dumbbells; but the rest is spot on.

    PS. Last month I lifted two people - one in each arm - and swung them around (fucking around at a club while drunk). And that's after 9 months of using NO weights...just body weight exercises. icon_wink.gif


    I probably should have qualified the "whatever weight you can tolerate". The exercises I recommended are meant for high-rep sets, so the dumbbells should be light enough that you can still finish the high number of reps. They're meant to add a little more resistance to get more burn, rather than to load up to gain more mass.

    Lunges are still the best way to go, but the OP seems to have already have those down.
  • razorcake

    Posts: 219

    Jun 01, 2011 4:39 PM GMT
    yoga yoga yoga, try it, you'll get your legs and bum right away, plus it makes you glow
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    Jun 01, 2011 4:45 PM GMT
    In terms of lunges, I've found the reverse lunge does a particularly good job of really working the glutes.

    Step ups, as mentioned, are another good one.

    Goblet squats done with a kettlebell or dumbbell allow you to work the legs and glutes with less weight than a barbell squat.

    Plyometrics are also good at building explosive strength in the quads, hams, and glutes if your back can handle it. No weights needed at all, just your own bodyweight and making sure to keep good form so you don't hurt your knees or ankles.