Train Legs Without Wrecking Your Back: Stop Making These Mistakes
Heavy squats and deadlifts are supposed to challenge your legs—not send your lower back into survival mode. But for a lot of lifters, that’s exactly what happens. The effort is there, but the pain shows up in all the wrong places.
The issue usually isn’t the movement itself—it’s the execution. Poor bracing, rushed setups, and mobility limitations turn lower body strength work into something your spine ends up absorbing.
This article breaks down five of the most common mistakes that lead to low back stress during leg training—and how to fix them so your next squat or deadlift builds strength, not setbacks.
Mistake 1: Letting Your Low Back Take Over the Movement
Your legs are strong. But when the setup is sloppy or the bracing is weak, your low back ends up doing the heavy lifting. Literally.
Instead of your hips and legs driving the load, your spine takes on the tension. Over time, that leads to tightness, fatigue, or worse—chronic pain.
What this looks like:
- Arching excessively at the bottom of a squat
- Pulling a deadlift by yanking with the back instead of driving through the floor
- Feeling your back light up before your glutes or quads do
How to fix it:
- Brace before you move. Think deep breath + tight abs, not just “chest up.”
- Control your tempo. Speed hides breakdowns. Slowing the rep reveals weak points.
- Practice hip dominance. Push the hips back and load the glutes before driving up.
If your back is doing more work than your legs, your setup needs a reset. Strength comes from positioning—not just effort.
RELATED: Fix Your Deadlift: 5 Common Mistakes That Kill Your Pull
Mistake 2: Squatting Without Respecting Your Mobility Limits
Everyone wants to hit depth—but not everyone has the mobility to get there without compensation. Forcing yourself into a range you can’t control doesn’t make your squat better—it shifts stress away from the legs and straight into the lower back.
What this looks like:
- Butt wink—the pelvis tucks under at the bottom of the squat
- Heels come off the ground or knees collapse in
- Chest falls forward, turning the squat into a good morning
How to fix it:
- Work within your current range. If you lose position past a certain depth, stay just above it and build strength there first.
- Use pauses and tempo. These help improve control and gradually increase usable range without forcing it.
- Address mobility directly. Ankles, hips, and thoracic spine all play a role—spend time there before loading up the bar.
Mobility isn’t about chasing flexibility—it’s about owning your positions under load. If you can’t squat deep with control, back up, build it, and earn it.
RELATED: 3 Exercises to Improve Your Hip Mobility
Mistake 3: Deadlifting With Poor Setup and Rushed Reps
A good deadlift starts before the bar moves. But too often, lifters grip the bar, yank it off the ground, and hope for the best. That approach is a fast track to a tired or tweaked back.
What this looks like:
- The bar starts too far from the shins
- Hips shoot up before the bar even moves
- The spine rounds during the pull, especially off the floor
How to fix it:
- Take your time setting up. The lift starts with tension, not motion. Set your feet, grip the bar, engage your lats, and brace.
- Keep the bar close. Think “drag it up your shins”—the closer it is, the less strain on your back.
- Push through the floor. Don’t pull with your back—push with your legs and let the hips follow.
Every rep should start from the same strong, controlled position. If you’re yanking, rushing, or losing tension, you’re lifting with risk—not strength.
Mistake 4: Going Too Heavy, Too Often
Progress takes effort—but chasing max loads week after week without structure doesn’t build strength, it builds bad habits. If your goal is to train hard and stay healthy, volume and load need to be managed with some intent.
What this looks like:
- Technique falls apart under load
- Every session feels like a test, not training
- Back fatigue lingers long after the lift is done
How to fix it:
- Dial in your effort. Leave a rep or two in the tank, especially on early sets. Not every lift needs to be a grind.
- Use rep quality as your guide. If your form is breaking down, the weight’s too heavy—period.
- Cycle your intensity. Mix in lighter, speed- or tempo-focused days to build strength without constantly testing it.
You don’t need to lift max weight to make progress. You need to lift well—over and over again.
Mistake 5: Ignoring Core Training Outside of Leg Day
If your core can’t stabilize under load, your back will. And that’s where the problems start. Your core isn’t just for planks—it’s your anchor during every squat and pull.
When the core is undertrained or underused, your positioning falls apart, especially under fatigue or heavier weight.
What this looks like:
- Your back fatigues before your legs
- You lose position under load, especially at the bottom of squats or off the floor in deadlifts
- Bracing feels like an afterthought instead of part of the lift
How to fix it:
- Train anti-extension: dead bugs, rollouts, hollow holds
- Train anti-rotation: Paloff presses, offset carries
- Train bracing under load: front rack holds, tempo squats, heavy carries
A strong core keeps your spine stable, your power directed, and your lifts safe. Don’t treat it like accessory work—it’s essential.
Closing: Leg Training Should Build You, Not Break You
Lower body work is supposed to make you stronger—not send you home with a tight back and a bottle of ibuprofen. If your squats and deadlifts are leaving you beat up, it’s time to fix the habits that are holding you back.
Check your setup. Respect your mobility. Control the load. Strength is earned through consistent, high-quality reps—not shortcuts.
Train your legs hard—but train them right. Your back will thank you.
