Leg day stimulation ideas besides squatting

peaks_and_valleys2.84RPOriginal post

7d ago

I stay away from squats because I have herniated discs. Hoping with enough cortisone shots, PT and lower-back work I can get past a weak back since even deadlifts feel risky. Trainers say my technique is decent but a powerlifter’s eye might catch issues. Right now I basically go to town on the quad/ham machine—5–7 sets each, 6–12 reps—hit the leg press hard (it’s easy but I’m chasing stimulation rather than difficulty), and nearly max out the adductor/abduction machines for 3–4 sets, sometimes pushing 20 reps. Calf raises too. I just tried the hack squat and managed four plates with effort; my last set of 10 had me needing to step away to recover. I feel like I need more stimulus. The hack felt awesome but I tweaked my back on that four-plate attempt and I’m pissed because that showed real growth potential. I can load the leg sled with 8–9 plates easily but avoid it because of back pull risk. I’ve considered limiting ROM on sled and hack but don’t want to feel like a wimp. Thinking lunges. Romanian deadlifts for more hamstring work? Thanks.

19 replies · page 1 of 2

autumn_lift11.99RP

6d ago

Supersets.

sailorscribe513RP

6d ago

I basically quit back squatting. Now I do barbell split squats, barbell lunges and single-leg leg press for quads/adductors, and deadlifts plus 45-degree back extensions for hamstrings and glutes. The back extensions are fantastic if you do them correctly—I don’t feel them in my lower back when my form is solid. Look up Brett Contreras’ piece on them. I switched after repeatedly pulling the same spot in my back every few months and haven’t had that issue since. I also think single-leg work is better for aesthetics and athleticism, though I do miss loading a heavy bar for squats. Hope it helps and you sort it out.

lazyowl943.63RP

6d ago

Maxing out machines at Planet Fitness? Find a gym that fits your goals. My legs are probably my best feature and I don’t back squat, deadlift or max out machines. The biggest stimulus will come from experimenting with different exercises, rest intervals, drop sets, supersets, clusters—whatever—figure out what actually grows them. And like you said in your other post, diet and nutrition matter a lot.

rangermonday1.38RP

6d ago

I can’t do free weight squats anymore without feeling mid/lower back disk compression. When I really bulked my shoulders got wide and now I get upper spine pain unless I foam roll and stretch every day—probably from being a desk jockey. Hack squats have let me keep building quads as long as I use a wide enough stance and make sure the load sits on the quads, not my back or knees.

sailorscribe513RP

6d ago

“The most stimulation will come from you trying different rest periods, exercises, drop sets, supersets, clusters…” — great general programming advice. A post I read years ago about tempo and rest times totally changed how I train.

lazyowl943.63RP

6d ago

It’s all about what works for you—results in the mirror are the only real proof. A buddy and I bonded over primo as our favorite compound, no joke.

peaks_and_valleys2.84RP

6d ago

When you go wide stance do you also flare your toes out toward 45 degrees? How steep is your foot angle? My hack squat faces a mirror so I could hit a full 90-degree knee bend. I liked that full-range brutal push because it felt like deadlifts—the whole body gets involved and it’s addicting. With that said, would you stop before 90 degrees? Maybe limit ROM on lockouts? I’ll do what doesn’t hurt, but do you think some kind of back compression or brace would help even lying back on the machine? Even extra foam padding?

peaks_and_valleys2.84RP

6d ago

Not a Planet Fitness, lol. PFs don’t have hack squats or T-bar rows. I figure once I can comfortably push the quad/ham machine for 20 reps a set—which won’t be tomorrow—I could start one-legged machine work or substitute lunges. Both hack squats and heavy lunging will wipe me out at first but I’d adapt. We are on gear, but that might still wear me down. Thanks.

peaks_and_valleys2.84RP

6d ago

Triple post — quick side note: Do you think progressively working back extensions to strengthen the lower back, glutes and hamstrings could let me deadlift comfortably again? I miss deadlifting. Heavy deadlifts and leg pushes were something I progressed quickly with, even at my age. I want to build on that ability.

lazyowl943.63RP

6d ago

I was joking about PF. My point: try different things and see what works. Most real answers come from testing. Basics are well documented, but the advanced stuff you only learn by doing it yourself.

sailorscribe513RP

6d ago

What I took a while to appreciate about this place is the training and nutrition advice—way better than a lot of paid coaching. People freely share top-tier info here just to help others, which is awesome.

jackc4.66RP

6d ago

Some gyms have started installing new hack squat machines lately.

rangermonday1.38RP

6d ago

I stop when my quads feel fully engaged, which isn’t a full 90 for me, and I don’t mess with toe pointing. Personally I think all the weird foot angles I tried in my first 5–6 years chasing size contributed to my knee issues now.

statictavern8.35RP

6d ago

I like walking lunges while holding kettlebells. I go 10 yards out and back.

lazyowl943.63RP

6d ago

This forum is a goldmine. If you can take blunt feedback and some sarcasm, you can learn almost everything here without hiring a coach. Pros need more, but for guys aiming to be above average, free advice is priceless.

ghostswole12.9RP

6d ago

Yep, muscle confusion matters. Rotate your routine every couple months and cycle back after a while. Also try simple heavy leg press if you haven’t—can load it massive and still feel safe when you hit failure.

rustyshadow10.4RP

6d ago

Bulgarian split squats and the leg press — both work great!

rainyed7.33RP

6d ago

A lot of it is genetics. Some guys barely touch calves and they grow, others grind forever and see nothing. If you want results, train them at least twice weekly. Standing calf raises are a staple. Mix heavy low-rep sessions with high-rep burnouts to hit different fibers. Be consistent and patient—growth takes time and steady effort.

loudlazy6.79RP

6d ago

Really? You think so?