The high bar back squat is a squat variation that delivers less stress to the lower back than the low bar squat (often seen in powerlifting). Due to the higher barbell positioning on the upper back/traps, the individual is able to maintain a more vertical back angle and minimize strain on the back.



FRONT AND/OR GOBLET SQUAT

Whether you do this with a barbell (front squat), kettlebells (double kettlebell squat), with one weight (goblet squat), or a combination of all of them within your program, the stress on the lower back will be lessened due to the torso being in a more upright position (as compared to a back squat for example).

These variations are great exercises to strengthen the quadriceps, glutes, core, and posterior muscles as well.

UNILATERAL SQUAT OPTIONS

Unilateral movements are great ways to build muscle mass and hypertrophy (see below), however with more advanced individuals they can also be meant for producing strength without having to use as much loading.

Movements like split squats, for example, can be done in a safety rack with loading on the upper back or in the front rack and used to attack leg strength on an individual basis. It is recommended that when training “strength” during unilateral exercises, repetitions should be no lower than 3 per side to reduce the risk of injury.

HIP THRUSTS

Hip thrusts are a great way to develop strong glutes. This movement can be done as it limits loading on the lower back, and has very similar movement patterning to a deadlift (however it does’t target the hamstrings and back as much). Performing this on a Smith machine, barbell, or even with dumbbells are all effective means to build stronger glutes while limiting loading on the lower back.

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Why Not Low Bar Squats and Deadlifts?

If you experience pain in these movements, there is a high probability your technique is poor and the weight is too heavy. In this case, I suggest you review your technique, lighten the load, and seek guidance from a trained individual who knows what they are doing.

If you have lower back injuries and more chronic issues, I suggest NOT performing these movements, as they will most likely cause pain and injury if you slip up one time. The risk-reward is just not there.

That said, you can certainly perform them, but realize if you are looking to build muscles and strength, and don’t care about how much you can deadlift (and are more concerned with building the hamstrings and glutes that are often a by product of a deadlift), the exercise swaps below can dramatically increase muscle growth and strength and minimize lower back pain/injury.

Back Friendly Leg Training Exercises for Hypertrophy Development

Below are six exercises that can be done to train the legs for hypertrophy and basic strength. These movements are often not done for lower reps, as these are the best function for muscle growth using repetitions of at least 3-5 reps for single leg movements and 8 or more reps for machine based movements.

1. LEG PRESS

The leg press is a good movement for some individuals who may be wanting to add more stress and leg muscle to the quadriceps without having to place extra strain on the lower back. For best results, lower the sled into the deepest position you can achieve.

2. HACK SQUAT

The hack squat is a leg machine that targets the quadriceps and glutes. Similar to the leg press, the movement is often done with a sled on tracks, and should be done to the fullest range of motion. The positioning of this sled in this exercise leads itself to target primarily the quadriceps.

3. LUNGES, STEP UPS, AND BULGARIAN SPLIT SQUATS

All three of these movements are unilateral leg exercises, and can be done with a wide variety of equipment (barbell, kettlebells, dumbbells, bodyweight, etc). These are great ways to increase unilateral leg strength, muscle hypertrophy, and increase joint stability necessary for more complex strength movements. These tend to be performed with less weight than bilateral movements like squats, deadlifting, and Romanian deadlifts; however deliver just as much (if not more) muscular stress.

4. MACHINE HAMSTRING CURLS

Machine hamstring curls are a great way to add higher volume direct work sets to the hamstrings, without loading the lower back. Typically, these are done in higher repetitions ranges to accumulate metabolic fatigue in the muscle. You can do these single-legged as well to address any unilateral asymmetries.

Final Thoughts

The key to any effective leg workout is that it stresses the muscles of the legs. If you are not feeling your quads during a leg press, or your hamstrings in a stiff leg deadlift, chances are you are:

(1) doing the movement incorrectly,

(2) not performing the movement in the full range of motion,

(3) not establishing enough control and coordination of the movement,

(4) going too heavy,

(5) going too light,

(6) or not actively thinking about the muscle working.

I challenge everyone to press pause before their next set and really FOCUS on the movement, the muscle, and feeling the connection between the two of them as you perform each rep.