Training legs with a herniated disc at L4-L5 or L5-S1 can feel impossible if squats, deadlifts, or heavy leg days always trigger lower back pain.

But avoiding leg training completely only makes things worse. 

Your legs are your foundation, and building lower body strength is one of the best ways to support your spine and reduce pain long-term, you just need the right exercises.

In this video, I’ll show you 4 safe leg exercises you can do even with disc issues. 

These movements are spine-friendly, reduce compression, and help you build strength without pissing off your back. No squats. No risky barbell loading. 

Just smart training that respects your pain while helping you move forward.

What you’ll learn in this video:

• How to train legs without aggravating a disc herniation
  
• The safest movement patterns to start with
  
• How to modify exercises based on pain
• Simple progressions you can build on week after week

You don’t have to give up leg day just because you’re dealing with a herniated disc. Follow the pain rules (0–3/10 is okay, no next-day flare) and use controlled movement.

Your body will feel stronger, safer, and more confident again.

Enjoy!

-William

PS Discover how to build the perfect workout if you’re dealing with back pain or symptoms from a disc injury! =  www.fitness4backpain.com/painfreetraining