The biggest mistake most trainees i know make is not performing enough, if any lower body development work. This is totally ridiculous as legs and glutes are the most powerful muscle groups in the body and make up approximately 40 % of ones body weight and . So when you disregard training legs, you limiting yourself to sub-par results.
Most trainees don't do lower body work because of a bad back. I've got an exercise that eliminates back pain is easy to execute, is possibly one of the best exercises for knee stability and injury prevention, is eccentric-less in nature so you can perform it regularly. All while providing your quads and glutes with an INSANE burn and pump. You don't even have to worry about hamstring flexibility too much because it solely focuses on your quads, and depending on depth glutes too.
So what is it? The weighted BACKWARD Squat Walk. Simply mark out a 10 m straight line, grab a pair of dumbbells, squat down to just above parallel and slowly walk backwards taking 6 inch steps (15 cm) with an emphasis on keeping your weight in your heels ( your heel striking the ground first instead of the balls of your feet) once you reach the end of the 10 m line straight away turn back and repeat (there and back counts as one rep). Give this ago and let me know how your legs feel afterwards.
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