The Squat

[Phantom Spunker]

Bodyweight squats only or front squats with barbell or kettlebell.

Kettlebell would probably be good but I'd look a bit gay doing it. Maybe I'll buy one for the house.

get your quads and hams "bladed", tightness in your legs pulls your low back

I've been following your experience with it. Sounds like something I need to try, as I suspect my hamstrings are involved in a lot of this. I also need to just get an MRI done. Keep meaning to arrange it but I'm always away. There's periods where the discs in the lowest lumbar area seem to herniate and it will leave me physically unable to walk at all for a few days. It usually requires a week in bed with muscle relaxants and painkillers when it happens once or twice a year now. Last time, the physio asked to take a photo because the muscles in my back had pulled so much on one side that I was contorted like some retard from a horror film.

[Van_Bilderass]

What kind of problems do you get if your quads are relatively tight instead of your hams? Everyone is always stretching their hams, maybe not so much their quads. I never hear, your quads are tight and weak, it's your hams are tight and weak, apparently this asymmetry is epidemic in trainers lol. I know my quads have always been pathetically weak compared to my hams and I've always been stretching my hams as well as training them several times more than the quads, maybe that's very uncommon. I think it was common with the westside lifters (Louie's Simmons training philosophy), they even claimed they used their hams to squat lol, and the proof was in their tiny quads (really).

[Humble Narcissist]

Leg extensions SS with Bodyweight squats works well .

I workout at home so no leg extensions for me.

[Donny]

I workout at home so no leg extensions for me.

Then if you can do them i would do a SS of Sissy Squats & step ups

[mops]

Kettlebell would probably be good but I'd look a bit gay doing it. Maybe I'll buy one for the house.

I've been following your experience with it. Sounds like something I need to try, as I suspect my hamstrings are involved in a lot of this. I also need to just get an MRI done. Keep meaning to arrange it but I'm always away. There's periods where the discs in the lowest lumbar area seem to herniate and it will leave me physically unable to walk at all for a few days. It usually requires a week in bed with muscle relaxants and painkillers when it happens once or twice a year now. Last time, the physio asked to take a photo because the muscles in my back had pulled so much on one side that I was contorted like some retard from a horror film.

Spunk, if you have some time to spare, I’d highly recommend reading "Low Back Disorders" by Stuart McGill.

https://vdoc.pub/download/low-back-disorders-55pkthfcetf0

It's a great read, especially these chapters:

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[Phantom Spunker]

Spunk, if you have some time to spare, I’d highly recommend reading "Low Back Disorders" by Stuart McGill.

https://vdoc.pub/download/low-back-disorders-55pkthfcetf0

It's a great read, especially these chapters:

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Thanks, mate. Downloaded it now and will read through it. I'm falling to bits these days so it's time I paid more attention to this stuff.

[Humble Narcissist]

Then if you can do them i would do a SS of Sissy Squats & step ups

Yes, lunges work as well.

[Donny]

Yes, lunges work as well.

very good but i prefer step ups, hits the same muscles ( for me )

[Van_Bilderass]

The hindu squats/sissy squats seem pretty good. I saw how Mark Bell was shown how to do them in some video someone linked here, high reps especially for knee problems and for the VMO. I always thought "real" sissy squats were to be done leaning way back with a huge stretch, then it becomes real heavy and you can only do a few reps.