Leg day stimulation ideas besides squatting

I’ll give that routine a shot—sounds solid.

I like doing split squats in the Smith machine—very stable and controlled. You can tweak foot placement to shift emphasis toward the quads (knee more forward) or the posterior chain (hips back). You can load it heavy and focus on tension without balancing. Also try putting a plate under your toes or moving your heel forward for a solid variation.

If squats aren’t an option don’t force them just because they’re billed the ‘king’ lift. Hack squats, leg press and Bulgarian split squats will absolutely fry your quads if you push them. For hamstrings I prefer RDLs and seated curls rather than trying to make one squat variation hit everything. My legs started responding better after I stopped centering my whole leg day on one lift. Pick movements you can load safely and progress on—your quads don’t care if the weight’s on a barbell or a machine.

Build the session around moves that keep your spine stable: leg extensions, seated or lying leg curls, light Bulgarian split squats, reverse lunges, step-ups and leg presses within a comfortable ROM. For glutes try glute bridges or hip thrusts if they’re pain-free. For hamstrings, favor leg curls right now over RDLs—RDLs load the lower back a lot more. Don’t stress about restricting motion artificially; with disc issues a controlled, pain-free range is smarter than forcing depth. Main point: find exercises you tolerate (ideally with your physio) and don’t train through pain.