If Forced to Do Quarter Squats...

[kanis999]

Hi,

I have a back injury, and after working with a physical therapist, they told me to stop squatting to parallel. They said my body just doesn't have the mechanics to really support a parallel squat position, and that it is only really safe for me to do quarter squats.

Having said that, how should I develop my legs? Formerly, my leg days would look something like this:

Squat 3x5
RDL 3x10
Extensions 3x10
Curls 3x10
Calves 3x10

What would you do given the constraint by PT? Do same routine but with quarter squats? Or revamp the entire workout, since the balance of it all is all messed up now?

If I had a leg press, I'd probably make that my go-to, but I'm working out at home with a squat rack, leg extension/curl machine, and that's about it. Perhaps I need to join a gym again just to be able to do leg press?

Walking lunges may help perhaps.

[FitnessCPA]

Can you do split squats? Lunges?

[kanis999]

Can you do split squats? Lunges?

Yup, these are sounding like good replacements. Thanks for your input.

[Get-n-fit]

In terms of BB'ing, quarter squats would still be helpful with muscle development. Are you able to do inverted leg press with your rack? ....would work with a smith rack, not a regular power rack.

[kanis999]

In terms of BB'ing, quarter squats would still be helpful with muscle development. Are you able to do inverted leg press with your rack? ....would work with a smith rack, not a regular power rack.

Good point. I am far more concerned about bodybuilding than powerlifting tbh. There is this stigma about quarter squats though that it'll hurt your knees by neglecting your hammies. But that might not apply to me, because the doctor says the reason I'm injured is becaues my PC, including glutes, is too tight and somewhat overdeveloped.

[dmacdonal9]

I have a back injury, and after working with a physical therapist, they told me to stop squatting to parallel. They said my body just doesn't have the mechanics to really support a parallel squat position, and that it is only really safe for me to do quarter squats.

Are you sure that's credible? I've been told some pretty ridiculous things by chiros and physiotherapists.

And if true, they should be laying out a plan to fix those issues for you unless they're structural (can't imagine).

[kanis999]

Are you sure that's credible? I've been told some pretty ridiculous things by chiros and physiotherapists.

And if true, they should be laying out a plan to fix those issues for you unless they're structural (can't imagine).

Well the plan is to stretch calves and hamstrings every day and go deeper only when I can do so with high stability. But she did say looking at my technique that there is a chance I might not be able to accomplish this because of my structure.

The PT facility I went to is the highest rated in the area, and I had more than one PT assessing my squat. One of them seemed like a really good powerlifter.

It should be noted that I've been training for over 4 years, CONSTANTLY stretching my calves, hips, and hamstrings all the time for up to an hour per day and I still can't hit parallel properly.

[chazzy1864]

Kanis, doing quarter squats isn't necessarily a bad thing, as long as you're cognizant of its shortcomings and address that.

I've actually started incorporating quarter - half squats into my quad routine, since my quads are severely lacking. I'm able to overload the muscle a bit where doing full back and front squats aren't able to. I have actually noticed improvement to my quad strength and some development (I've been cutting /maintaining for the last few months due to summer) since the inclusion of them.

[Alyion]

You've probably already thought of it, but any reason why you can't front squat? I'm purely guessing its a lower back issue and front squats should change the leverage enough to be more of a sit back movement than back squatting.

[kanis999]

You've probably already thought of it, but any reason why you can't front squat? I'm purely guessing its a lower back issue and front squats should change the leverage enough to be more of a sit back movement than back squatting.

Well no matter which squat technique I used, my lumbar arch is maintained, and I sit very far back (too far, in fact). I CAN go to parallel with any squat variation. I've gotten the forum seal of approval for low bar in particular on a few technique videos.

The issue with both high bar and front squat is that I stick my ass way too far back and lose all tightness in my quads in core. The PT says this is why I (frequently) injure my back while squatting (despite being able to maintain lumbar arch). I definitely don't have the ankle mobility and hip mobility despite spending years trying to fix the mobility earnestly.

I started doing front squats with a board under my heel for a while, but that began to give me pain in my knees and ankles.

[kanis999]

P.s. FWIW after looking at a picture, the depth they were suggesting is actually a half squat, not a quarter, if that matters at all.

[FarmerBrain]

I would do hack squats on a machine followed up with RDL. That should cover 90% of your thighs. You could also add some work on the Adductor/Abductor machine to hit all of your thigh. Then add some calf work, back extensions and leg curls and I'd say you are covered.

[forlife25]

Hi,

I have a back injury, and after working with a physical therapist, they told me to stop squatting to parallel. They said my body just doesn't have the mechanics to really support a parallel squat position, and that it is only really safe for me to do quarter squats.

Having said that, how should I develop my legs? Formerly, my leg days would look something like this:

Squat 3x5
RDL 3x10
Extensions 3x10
Curls 3x10
Calves 3x10

What would you do given the constraint by PT? Do same routine but with quarter squats? Or revamp the entire workout, since the balance of it all is all messed up now?

If I had a leg press, I'd probably make that my go-to, but I'm working out at home with a squat rack, leg extension/curl machine, and that's about it. Perhaps I need to join a gym again just to be able to do leg press?

Walking lunges may help perhaps.

Ya man, get to a gym and hit up that leg press. But ya I'd use lunges as an assistance exercise.

[Curlers]

If your glutes and other muscle groups are tight, then you want to spend a bit of time foam rolling and stretching.

Have you heard of Belt Squats? or Dip Belt Squats? Apparently they take the lower back out of the equation so you can smash your quads. Ben Bruno has some good videos on YouTube. If i remember correctly, He also had some trouble with his back but it hasnt held him back. hes strong as an ox considering his size.

Hope this helps you OP. nothing worst than an injury to kill the flow of things.

[kanis999]

If your glutes and other muscle groups are tight, then you want to spend a bit of time foam rolling and stretching.

Have you heard of Belt Squats? or Dip Belt Squats? Apparently they take the lower back out of the equation so you can smash your quads. Ben Bruno has some good videos on YouTube. If i remember correctly, He also had some trouble with his back but it hasnt held him back. hes strong as an ox considering his size.

Hope this helps you OP. nothing worst than an injury to kill the flow of things.

Thanks man, I'll look into Ben Bruno's work.

[Curlers]

Thanks man, I'll look into Ben Bruno's work.

Make sure you do buddy, he has lots of good vids.

when i listened to my chiropractor years ago, she convinced me to stop training my back completely (different body part but till on topic), anyway i lost all the hard work i had put in, and i had a lat spread that would have given Bruce Lee a run for his money.

where theres a will theres a way.

[grouchyjarhead]

Thanks man, I'll look into Ben Bruno's work.

Ben Bruno is a big fan of Bulgarian split squats ("rear foot elevated split squats" as he calls them) also.

https://www.t-nation.com/training/bu...n-split-squats

[BombDonald]

I don't necessarily thing quarter squats themselves are dangerous at all, it's just that people end up using far too much weight and f*ck up their knees and/or back if they get out of position. From a bodybuilding perspective, anything works and you'll definitely build your quads if you improve on them over time.

That being said, I don't condone quarter squatting. There are far better alternatives (plenty mentioned above) that put your lower body through a greater ROM improving your flexibility and strength at the same time. Plus, if you already have a back injury, I would imagine doing back squats to any depth would only exacerbate the problem to some extent.

[Tommy W.]

There are so many substitutes for regular BBback squats. Goblet squats, split squats, etc. Not everyone is designed to do "regular" squats.

[Luca2]

As Tommy and FitnessCPA have suggested, I would really push the unilateral leg work as it is known to be much easier on the lower back.
I myself have trouble with my hips (can't do excessive flexion due to impingement), and have had good success over the past year by subbing regular squats with split squats (split squats and other supported leg work is particularly good as it requires less balance and thus allows greater loading).
Authors on T-Nation, which include guys like Cressey, have a lot of articles out that advocate single-leg work. For example:

https://www.t-nation.com/training/5-...-leg-exercises

https://www.t-nation.com/training/my...-leg-exercises

[kanis999]

Sounds like a consensus guys, thanks. I'm going to try to learn some split squat technique. At my home gym I can get dumbbells up to about 120 each, so that should be enough to keep me busy for quite a while. Looks like I may just have to keep the 1rm squat pr I already have forever. So much for hitting 400. Bruno hitting over 300 for 6 reps on one leg is pretty damn inspirational though.

[Tommy W.]

Sounds like a consensus guys, thanks. I'm going to try to learn some split squat technique. At my home gym I can get dumbbells up to about 120 each, so that should be enough to keep me busy for quite a while. Looks like I may just have to keep the 1rm squat pr I already have forever. So much for hitting 400. Bruno hitting over 300 for 6 reps on one leg is pretty damn inspirational though.

A big squat number is like a big bench number....Impressive but not always the best thing for progress or the best thing for your body. Don't worry about it....

[kanis999]

These bulgarian split squats are making a bitch out of me with only 30 lbs in each hand lol. This is going to be great for core stability though, I can tell. I should not be back squatting with the amount of core control I'm displaying in the split squat right now.

[FLChamp]

Work on your tech exclusively with body weight alone. The better you are with no additional weight, the better you will be when you have a load on your back or in your hands.

I like keeping a vertical shin and hitting the ground with the knee of the elevated leg.

[zzfh]

Same as bro.Split squats and i do box squats with the box at a height just above my max depth that i can manage.Not ideal but saves messing up my low back.

[grouchyjarhead]

These bulgarian split squats are making a bitch out of me with only 30 lbs in each hand lol. This is going to be great for core stability though, I can tell. I should not be back squatting with the amount of core control I'm displaying in the split squat right now.

Stick with them and share the results. I plan on rotating these into my own training in the near future for a GORUCK I'm preparing for in a few months.

[THElabCHIMP]

I'd bet my life savings, that your quarter squats are still significantly deeper than the majority of the "full squats" going on out there