Building leg mass without squats or deads?

[cflingo]

Title should say without, not workout.

I blew out 2 lower discs when I was 25. I'm 46 now. I can do heavy leg presses, extensions, curls. Anything where my back is supported. What recommended exercises can I do to add *alot of mass and definition to my legs, especially my hams? I recently discovered the Goblet Squat which I may give a shot. Thanks.

[SuffolkPunch]

Goblet squat still loads the spine although less forward lean than a back squat and less polar moment of intertia than using a barbell.

You could try hip belt squats. Even leg press puts some strain on the lower back. Hamstrings are hard to target without a hamstring curl machine.

[dmacdonal9]

Well, I don't know your circumstances, but I'm not entirely sure you need to write off squats and deadlifts. I blew out two discs and was back to pre-injury weight on both exercises in about 10 months time.

I believe that strengthening my back with those lifts was important to my recovery. I don't think it would have gone nearly as well without them.

[BJP2k14]

Well, I don't know your circumstances, but I'm not entirely sure you need to write off squats and deadlifts. I blew out two discs and was back to pre-injury weight on both exercises in about 10 months time.

I believe that strengthening my back with those lifts was important to my recovery. I don't think it would have gone nearly as well without them.

This

[cflingo]

Maybe I am a little too gun shy but I've been put out of commission before trying to reclaim the Squat. The time it takes.to recover when it goes out hasn't been worth it to try I guess. I'm spending a lot of time on my core. Maybe strengthening those areas will help. My father (former bodybuilder) recommended Smith machine squats but with my feet positioned well in front to reduce the downward stress on my lower back. Thanks for the replies guys.

[mastersimons]

Maybe I am a little too gun shy but I've been put out of commission before trying to reclaim the Squat. The time it takes.to recover when it goes out hasn't been worth it to try I guess. I'm spending a lot of time on my core. Maybe strengthening those areas will help. My father (former bodybuilder) recommended Smith machine squats but with my feet positioned well in front to reduce the downward stress on my lower back. Thanks for the replies guys.

Yes yes and yes to core. Building that up will at least facilitate the stabilization required to execute compound exercises such as squat or deadlift. Just listen to your body, if it hurts, don't do it. As far as your initial question, deadlifts are more targeted towards hams than squats are due to the greater hip extension torque required of the deadlift. Make sure your form is good, as any deviations may put adverse strain on your back.

[Garage Rat]

You may want to try belt squats.
The company "Ironmind" sells a belt that goes around the waist and hips that can attach to a barbell.
This would take quite a bit pressure off the spine.
It's my option that leg presses when done to parallel or deeper causes a low back rounding that is dangerous especially if you've had back issues already.
The other thing you may want to consider is using a reverse hyper machine.
If you search "Louie Simmons reverse hyper"he has a story about a bad low back injury that he came back from using it to rehab.
Of course not every gym has one either but should.
Your issue may be different and you may need to consult a doctor or PT first but it is another option to get your back better.
Good luck.

[christos_swc]

I quit squats because of my complete inability to hold a straight back even to parallel no matter what.
Thankfully I can manage deads just fine so I don't really mind not squatting.
I tried leg presses and I was getting pain in my lower back.
Then I tried the one legged leg press.
Pressing with one leg and the other on the floor means your back can't round.
Also, even though I have the luxury of a leg press machine with a weight rack, most people have to load plates which is a bummer but when doing the one legged leg press you are only using half the weight, a lot less of a hassle.
And you can cater for differences in strength from one leg to the other, that is also a thing for me due to an old injury.
To me this exercise was a game changer for leg development.
I get a great burn and workout in my quads, use a higher foot position to target hams and glutes more, wider for inner thighs, narrow to focus outer quads more and I can come all the way down and hit my glutes harder this way.

[dmacdonal9]

Then I tried the one legged leg press.
Pressing with one leg and the other on the floor means your back can't round.

Very nice, I'll have to try that.