Leg Training

[Reserve Cop]

I work out with weights 4 days a week and run 2 miles twice a week.
Can someone help me with a good leg routine that I can do when the weather outside is bad. I don't like to do squats because of the pototential of injuring your lower back, but I do do leg extensions and leg curls on a bench after I run. Any help would be appreciated.

[NiKo]

Originally posted by Reserve Cop
I don't like to do squats because of the pototential of injuring your lower back,

In my gym we have these big squishy bouncy balls. I'm sure you've seen them. People use them for loads and loads of things. I use them for squats. Put it in between the small of your back and a wall, bend down, grab your weights and all you have to do is look forward, lean into the ball to keep your body straight/upright and squat. I find I can squat further down and also maximize the stress put on my quads because my back is fully supported by the ball.

[ProWriter]

Anybody here happen to know the criminal penalty for going berserk and stabbing to death an entire rack of giant green and red beach balls in cold air? Damn, I hate those f***ing things...what's next, weighted SLINKIES and silly putty in gyms?

If squats bother your back there are several machines that hit your quads and glutes almost as comprehensively as squats without the back strain. The LifeFitness upright squat machine has a pad that lines up along your entire back so the weight isn't distributed in what back specialists call the "spine loaded" position. They also make a lying leg press that feels really good.

Basically, just experiment with all the leg press/squat-type machines to find one that allows you to get deep enough to hit your whole leg and glute area without the back strain...and experiment with varying foot and butt positions on the machine to get the right motion.

You can even get a good pump by using the eliptical type trainers in a different way: Set them on a much higher resistance level than for cardio and take a foot position as far back as possible, even with only the balls of your feet on the pedals if necessary...then concentrate on getting a deep full "squat" type motion on your stride. Do "sets" of a minute or whatever length of time you can go until the burn is too much, rest a minute or two and do another "set".