u/Existing-Ability-774

Hey everyone,

I'm currently recovering from a lumbar spine herniation. After more than a year of being kinda scared of getting back into shape, i found some success with calsthenics. progress is great in everyting but lower body

I’ve managed to progress from regular squats -> assisted single-leg squats -> ctual pistol squats.

after hitting the pistol squats, I started noticing my lower back aching again. In hindsight, I probably wasn't paying enough attention to "butt wink" at the bottom of the movement.

I’d love to get some insight from the community:

• whats the next difficulty after squat that you found most success with
• For those who suffer from back pain/herniations: what specific lower body variations or cues helped you progress safely?

Thanks in advance!