Thread: Back squats in the bin

Originally Posted by themorganator4

Ok so after 8 years of trying and failing, I have decided to throw back squats in the bin. I have made no progress on them in this time frame because as soon as I hit between 90-120kg I get injured: bad back and bad knees and as a result I have to go back down in weight, do various other rehab excersises, take time off etc. I think the gym gods are telling me that back squats are just one of those things I have to accept I will never be able to do. (I have had a crap back for about 10 years so this is "pre" squat but my knees have gotten worse since squatting.)

So to the point of this post, I am looking for alternatives. I was thinking box squat then on to either front squat, goblet squat or maybe split squats, anything that takes the load of my back and hits all the muscles targeted in the back squat. I am still able to do deadlifts pain free so I will continue to do them.

what do you guys think?

Depends on your goals.

There's nothing special about squats, it's just a movement for competition.

Assuming your goals are aesthetic and bodybuilding oriented given the forum site, then just focus on any quad dominant movements.

1. Banded Hack Squats / Banded Swing Squat
Major quad compound with weight on your back. Just get full ROM.
2. Leg Press / Pivot Press.
Another quad compound that's a bit more forgiving since the weight isn't on your back. Get full ROM.
3. Power Runner / Lunge / Rear Foot Elevated Split Squat.
Single leg quad dominant movements to get a bit more isolation and range of motion in.
4. Leg Extension / Sissy Squat
Pure isolation.

Pick one movement from groups 1 & 2, and one movement from groups 3 & 4.

Get at least 5 working sets close to failure between the two movements you pick.

Hit quads at least twice a week.

Nothing magic about it brother! Cheers and good luck.