Leg Workouts for Bad Backs: Safe Exercises to Stay Fit
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Safe Leg Exercises for Bad Backs

Safe Leg Exercises for Bad Backs
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Updated on November 12, 2025
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Back pain can make you nervous about tying your shoes, let alone working out.

However, while resting a painful back may help for a time, often getting back in the gym and moving makes it feel better, notes the Mayo Clinic.

You can even do lower body exercises, as long as you choose ones that are safe for your back.

Choosing the Right Exercise

One of the most common ways that you can hurt your back in the gym is from lifting something too heavy. Whether your form was off or you used too much weight, lower body exercises like the dead lift can cause overuse of the muscles, according to the Hospital for Special Surgery (HSS).

 This can lead to an injury like a disc herniation that might be the source of your back pain.

If you’ve been cleared by a doctor to exercise again but aren’t sure what to do, it’s best to start simply. Exercises like glute bridges and leg curls are safe since they don’t put pressure on your back.

When you start doing these exercises, you should still be cautious, even though they’re relatively safe for your back. Start with light weights and avoid exercises that aggravate your back pain. Stop if you feel sharp pain or tingling.

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.

Split Squats

  1. With feet hip width apart, step one leg in front of the other in a lunge position. Keeping your torso tall, drop your back knee 1 or 2 inches and then rise back up, driving through both legs.
  2. Do 10 repetitions and then switch sides. You can hold a dumbbell in front of you in a goblet position or hold one in each hand to make it more challenging.

Standing Hip Abduction

  • Stand near a wall or counter and place one hand on the surface to help with balance.
  • Stand with feet hip-width apart, keep your back straight, and engage your core.
  • Keeping your torso straight and hips level, raise one leg directly out to the side.
  • With control, slowly lower your leg back down to the starting position.
  • Do 10 reps, then switch sides and do another 10 on the other leg.

Leg Curl

  • Sit down at the leg curl machine and adjust it so that your legs are straight.
  • Slowly pull your heels toward your butt and then let them come back up with control. You can perform this exercise with one leg at a time, as well.
  • Do 10 reps with both legs together, or 10 reps on each leg.

Prone Hip Extension

If you don’t have access to a machine, use an exercise ball for your leg workout.

  • Lie on your stomach on a mat or the floor with your legs straight. Rest your head on your arms.
  • Keeping your knees straight, lift your right leg a few inches off the floor.
  • Hold for a few seconds then slowly lower your leg back down.
  • Do 10 reps on each leg.

Glute Bridge

  • Lie on your back with your knees bent and feet flat on the floor, about a foot’s width in front of your butt.
  • Drive your hips up into the air until you form a straight line from your knees to your shoulders. Squeeze your butt at the top and then lower yourself back down to the floor.
  • Do 10 reps.

Step-Up

  • Start by standing in front of a raised flat surface, like a workout bench or box.
  • Put one foot flat on the surface.
  • Lean forward and step up onto the surface with your other foot. Then, step down with the same foot.
  • Do 10 reps on one leg, then repeat doing 10 reps on the other leg.

The Takeaway

  • It’s tempting to rest and take it easy when you have a back injury, but exercising carefully can actually help heal your back.
  • Safe strength-training leg exercises include glute bridges, step-ups, and leg curls, among others.
  • If you feel any pain while working out, stop and try another, gentler exercise. If pain persists, talk to your doctor.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
  1. Back Pain Basics and Self-Care Tips. Mayo Clinic.
  2. Lower Back Pain After a Workout? Here’s How to Prevent It. Hospital for Special Surgery.
  3. The Benefits of Unilateral Training. American Council on Exercise.
  4. Lower Back Pain After Deadlifts? Here’s How to Do Them Right. Hospital for Special Surgery.
Meet Our Experts
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Joseph Hribick, PT, DPT, COMT, FAAOMPT

Medical Reviewer

Dr. Joseph Hribick is a clinical assistant professor of physical therapy at Lebanon Valley College in Pennsylvania. He's an alumnus of Lebanon Valley College and received his bachelor of health science (BS) in 2009 and doctor of physical therapy (DPT) in 2011 as the valedictorian of his graduating class. He earned his certified manual physical therapist (CMPT) designation in 2017 and his certified orthopedic manual therapist (COMT) designation from NAIOMT in 2020.

In 2021, he earned the designation as a fellow of the American Academy of Orthopedic Manual Physical Therapy. In 2020, Hribick was the recipient of the Nevelyn J. Knisley Award for Teaching Excellence by Lebanon Valley College.

In addition to his full-time faculty position at Lebanon Valley College, he teaches orthopedic and manual therapy professional development courses to physical therapists across the United States. Hribick also maintains an active clinical practice treating patients in an outpatient private physical therapy practice.

He has presented his research in orthopedic physical therapy practice and reducing fall risk in the older adult population on a national level. He has been cited in multiple health and wellness publications as a content expert and serves as a subject matter expert for a national physical therapy licensure examination preparation company.

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Henry Halse, CSCS, CPT

Author

Henry Halse is a strength and conditioning specialist and personal trainer with a bachelor's degree in clinical exercise science. He is a competitive powerlifter, volunteers as a coach in a men's rehabilitation program, and contributes fitness content to various publications.

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