Yesterday, I went a little too deep on my squats and developed a minor back strain. Should go away in a few days or a week.

My form on squats is pretty good - slow and controlled on the way down, explosive on the way up. I basically squat powerlifting style where the knees stay still and all the movement is in the hips.

Problem is I have long legs and a relatively weak lower back, so as I get into higher weights, I don't want to take the risk. So what are good alternatives to squats besides leg press? I've always felt that dumbell squats were pretty taxing but I imagine they're just as effective. Would it be front squats + some alternative exercise for glutes/hamstrings?




Now the problem with barbell rows is that I've gone heavy but feel like the weight is mostly affecting my upper back/traps. I can't physically bend lower otherwise the barbell hits my knees. Is it a t-bar row machine or dumbell rows that's better?

Bulgarian splits

Belt squat machine and chest supported t-bar row. Most gyms don't have either though.

I’m not saying this is right for everybody. Keep in mind, I squatted with a barbell for 20 years before I started doing what I’m about to say -

But in my advanced age, for my primary squat pattern, I rotate:

-Hack Squat
-Reverse Hack Squat
^ Those are the big two

-SSB Squats/Box Squats
-Leg Press
^Less frequently than the hack variations

Honestly, the hack squat has just been the best way for me to minimize pain in the knees/hips, and still provide great stimulus for the thighs.

In terms of rows, I have the following in the rotation:

Chest-Supported BB or DB Row
One-Arm DB Row
Standing BB Row
Seated Cable Row