One Leg vs. Two
Generally, single-leg exercises are easier on the back. That’s because they help to isolate and correct muscle imbalances, improve balance, force you to use your core, and help you avoid overuse, according to the American Council on Exercise.
With two-legged movements, such as the squat and dead lift, you’re at higher risk of back injury, particularly when done with improper form, notes the HSS. That’s because you have to lean forward more at the torso, which, if done incorrectly, creates more force on the spine. And since those movements are more powerful, you’re going to be using more weight. Some two-legged exercises, such as the glute bridge, are fine because they don’t put much pressure on the back.
Here are six back-safe leg exercises to try: You can repeat this sequence of exercises two to three times (two to three sets). Give your muscles 48 hours to recover before repeating this routine.
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