T Nation

Increasing Leg Size Without Squats


I can't squat right now because my lower back rounds at the parallel position. I am currently doing a lot of flexibility and hip mobility to correct it , but because of my height and long legs there is a possibility that I just can't squat. So my question is what exercise are the best to increase leg mass not including squats? Thank you.


front squats?

trap bar deadlifts?

back squats through a limited range of motion?


leg press


How about putting a 2 x 4 or a plate under your heels?


just do squats to a depth where your back doesnt round!

and other exercises as well




Leg Press
Hack Squat Machine
Squat machine
Smith Machine Squats
Leg Extensions
Leg Curls

---->The wonderful thing about leg exercises is that most of them are good.


Poliquin has written a couple articles about doing long sets of leg presses at low weight to build up quads, take a look.


I can't do front squats , and unless I can squat to parallel i'm not going to risk messing up my knee's. I'm going to look into lunges. Thanks for all the help.


I don't even think about squats with my back issues. Maybe one of these days as I get stronger.

I'm doing some of the above exercises religiously with great results. Mainly the leg press, leg curl and extensions. My thighs have a lot of definition and more mass in only 10 weeks.

I do 3 sets of 12, 10, 8 reps as heavy as I can complete the last of the sets.




It helps a ton with the rounding issue.


I'm just gonna say leg press again here for emphasis.