Painless Squats For When Your Back Is In Pain

If you’ve been in the fitness world for at least a short while, then you know that here is no flab and muscle that a proper squat can’t tuck away and tighten. This exercise has many variations, both when it comes to the level and the position of your body. And though squats are very effective, they might also represent a problem for your back and knees if you are suffering from some injury or if you’ve been inactive for longer periods of time.

Depending on the effects you want to achieve, we offer you some squat variations that can be done with no risk of injury (if you take it slowly, of course), plus your weak spots on the body won’t be as exposed and vulnerable, not to mention pain free.

Trap Bar Deadlifts are one those exercises that sometimes look troublesome to do, especially because it can cause serious damage if not done properly (like most exercises can). The trick here is have a duck stance, meaning that your toes should point out, while your heels are just slightly tucked in so that you can have good balance. Combine this with the back that should be always straight when coming down to lift the trap bar, and you have a deadlift that will show results on your legs very quickly.

If you want to challenge yourself, then think Zercher Squats. This might actually not look as difficult to do at first glance, but if you put enough weight on your bar (not too much, but as much as you can averagely lift), these squats become a real balancing act. What you should do is grab the barbell with the inner side of your elbows and then lift, while your fingers are interwoven and are facing the ceiling at all times. Your spine won’t suffer from the weight, as it would with back lifts, and you will still be doing great work with your legs.

Hip Belt Squats also appear demanding and impossible to do without ending up needing lower back injury, when it’s exactly the opposite. You will need a belt for this experiment, the ones used for weighted dips are probably your best option. Put as much weight on the strap as you think would be appropriate for you, but start slowly as your hips might need some adjusting to this new regime. After you’ve done this, find a bench that can hold you and start doing the squats so that the weight actually touches the ground while you’re at the bottom of your squat. Your hips are taking all the heat, while your spine is liberated and painless. In this exercise, however, balance is paramount.


Rear Foot Elevated Split Squats come to the rescue if you can’t handle your bilateral stance. To do this correctly, use the dumbbells that aren’t too heavy, because not much weight is needed to see excellent results on your legs. After this, put your foot on a low bench, while your other leg is at the ninety degrees when you’re at the bottom of your squat. Both your inner thighs and hips will work very hard, and your quadriceps and gluts will look amazing.

One of the most straight forward exercises might be the Front Squats, seeing that they are the counterpart of the back squats that give so much grief to your spine and back in general. What’s very good about this squat variation is that your upper body is more upright and your quads are very much involved in the process.

Bottom – Up Squats are similar to back squats, but they do have an element that makes them easier on the back. When in the squat cage elevate the pins so that they are stay at your waist height. Put the bar on the pins, prepare and adjust your body under the bar, after which you should start lifting the bar until you get to the lockout position. This move eases the pressure on your back, but still does the trick. Do up to ten reps for optimal results.

Goblet rows will help you work on your balance as well as sinking deeper into that squat with your back straight. This is an easy to understand exercise, because all you need to do is grab a dumbbell of appropriate weight ,hold it to your chest like you’re holding a goblet in your hands, with your elbows low and strong and then sink as deep as you can in your squat, while maintaining good form. Make sure to listen to your knees, and adjust so that they don’t suffer.

Prev1 of 2Next

Others Also Liked