u/okayletsgooooooo

Hello folks,

I'm 6 months post L4-L5 endoscopic discectomy. I have recovered relatively well and was cleared to return to running and lifting by my physical therapist. I started re-incorporating dedicated leg days to my routine about 6 weeks ago. Both my PT and surgeon recommended avoiding deadlifts and back squats indefinitely and I plan to heed that advice.

My leg day so far looks like this: 4x10 bulgarian split squats, 4x10 single leg RDL, 4x10 leg extension machine, 4x10 hamstring curls, 4x10 calf raises. So far this has been fine but I’d really like to add some safe variation and intensity. So, how does your leg day look? I would love to hear recommendations from the community.