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?
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.
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.
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.