I recently had surgery to repair a herniated disk and relieve sciatic nerve compression. My doctor says NO MORE squats with heavy weights (greater than 200 pounds). What exercise(s) can I substitute that will work the large muscle groups as effectively as the squat?

--issiC9279

Issi, squats used to be my favorite exercise. I can't do them any more because of my back and knees, so I sympathize with your plight. The danger to our backs comes from the excessive hyper-extension of the lumbar spine (lower back area) that occurs as you try to get lower with the bar. Anyone who's long legged or inflexible may have problems maintaining an upright torso while squatting.

Most gyms should have a leg press apparatus. It could be the type you load plates on, or it could be a sled type with a weight stack (like the ones made by Cybex or Trotter). In either case it's important to keep your back stable while performing the movement.

I find that some of the plate-loading versions don't allow me to do this (again, it may be more of a problem for those with long legs), so I prefer the sled type. The large platform that you push against allows you to place your feet in several positions that are comfortable for the knees and back. I usually do leg extensions and leg curls before I press, so my legs are warmed up and pre-exhausted before I do the presses.

Another exercise that will work your quads and glutes is the lunge. Lunges allow you to maintain an upright torso without excessive back extension. They're essentially one-legged squats.

1. Start out standing tall with your feet together. Hold dumbbells in your hands for resistance.
2. Step forward, taking a slightly bigger step than normal.
3. Bend the knee of your front leg and lower yourself toward the floor until your back knee almost touches the floor.
4. Push backward off the front leg to return to the starting position.

Repeat 10-12 times and then change legs. When you step forward, make sure you step out far enough so that even when you're at the lowest point in the lunge your front knee is still behind the ball of your foot. Remember not to lean forward with your upper body.

I think you'll find that these two exercises let you train those big leg muscles without involving your back, issi.

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