Hello! I’m new here! I anticipate having lots of questions ahead! I’ve been stuck at amateur/beginner weightlifting for many years now due to lots of breaks here and there (pregnancies, stressful events, etc). I’m going strong for about 3 months now!
I’ve been trying to motivate my husband to get into a routine with me, so this post is actually on his behalf. He has tried off and on for years with me as well. Last “round”, he pulled his back pretty good doing squats first thing in the morning and was really turned off. This time he is doing some lunges and lots of chest/arm/shoulder and core exercises but still scared of squats/deadlifts.
He often complains about a bad lower back too, but says core stuff has been helping. I’ve also noticed he does not seem to have a ton of squat flexibility, i.e., he can’t do a deep squat. I wonder if it would be wiser for him to focus on flexibility before continuing leg exercises? Any suggestions?
I’m with @FlatsFarmer - nothing will improve mobility for functional movements like doing the movements.
How much does he walk? The lower back gets relatively limited circulation, and blood is healing; I’d recommend walking as much as is practical throughout the day.
Maybe the problem is lack of hip flexibility. While he is waiting for his back to heal, he could work on the leg press machine with the aim to improve hip flexibility.
To do this takes concentration. Keep your back slightly arched and the back of your hips may never leave the pad. In fact, concentrate on feeling your hips in contact with the seat. Now you need to keep your feet wide enough that your thighs can descend to the sides of your torso. Most people do not have the hip flexibility to get their knees close to their delts. Work on that range of motion, but your hips may never leave the seat. Never. Add weight as you get stronger. In fact, it might take more weight to allow the greatest range of motion.
When he gets the hip flexibility to descend his knees to their delts, or at least close, maybe the back will be healed well enough to try squatting again. The extra depth to get parallel won’t feel foreign. His hips will have the flexibility to get lower. But what he will need to do is to keep his entire back braced. Keep the weight light and film his squat from the side.
Doing quarter squats is a waste of gym time. Likewise with “lockout” leg presses. Never decrease range of motion to move more weight.
Alright, the lunges are “working” so keep doing them.
Like the other dudes mentioned, your husband will probably be able to build up Flexibility and Stability by putting his hips through a full range of motion. That’s easier to do one 1 leg, so lunges are perfect.
At some point, maybe it will be useful to use other single leg moves. You can elevate the front foot to get more hip ROM and pressure on the quads.
And if 1 leg at a time works for lunges, maybe your man could get something out of 1 leg Deadlifts.
