Push Pull Program w/ Back Injury

Bigger Stronger Leaner
1

Hey guys,

I am starting my own Push/Pull program, alternating between 2 heavy days and 2 hypertrophy days. I’m recovering from a lower back tweak and haven’t been doing any squats or deadlifts while this heals. Split squats feel fine though, so I am going to focus on variations of them for now.

I would appreciate any input regarding which lower body lifts to include on my “pull” days. For simplicity I’m trying to just include one primary lower body lift per day. I lift at home so no fancy equipment.

My thoughts are:

  • Pull (heavy): BB hip thrusts or reverse lunge?

  • Pull (light): BB hip thrusts, reverse lunge, 1-leg hip thrusts?

  • Push (heavy): Front leg elevated split squat

  • Push (light): Bulgarian split squat

Thanks for any help offered.

2

Not sure if you’re ready for this, but my lower back has been thanking me ever since I switched to sumo deadlifts. For squats, you can try Zerchers (or goblets if your forearms can’t take it - I use a harness for Zerchers). Both exercises allow you to stay far more vertical when you drop down.

3

Thank you. I agree with you but I’m going to stick with single leg stuff a while longer. After testing really light deadlifts yesterday I’m not ready at all yet.

4

Hip trusts, SLRDL’s, light front squats, hack Squats.

As long as you have no pain.

5

Definitely give reverse hypers a try for your lower back, i’d do them 3-4 times a week for reps, not heavy.

I’d also work a lot on glute activation (squeezing, band walks) & strength/size (KB swings, hip trusts, lunges with focusing on glutes) so that your back will be better for future.

Also hit your core from every angle.

6

The most low back friendly lower body exercises I’ve ever come across are:

-Bulgarian Split Squats (use dumbbells)
-Hip Thrusts (careful not to hyperextend at the top)
-GHR

I’ve never been in a gym with a reverse hyper but they’re supposed to be the bee’s knees.

7

All good recommendations, thanks guys. Unfortunately I don’t have a GHR station but I can do most of the other suggestions.