How can i replace squats and deadlifts when i've been genetically

>>40466383

Get a 150 lb weight vest with good support and do squats for volume work. Most vest can increase using 3 lb bars.

>>40466383
Hip thrusts are an amazing and fantastically underrated exercise for the posterior chain

Read Andrew Lock's articles on BreakingMuscle.com

https://breakingmuscle.com/coaches/andrew-lock

Look into Russian Kettlebell swings for posterior chain strengthening. Find an experienced RKC trainer at dragondoor.com to get started.

>>40466383
can you pistol squat?

skateboard squats

>>40466383
lunges are amazing

>>40466383
bulgarian split squats, and pretty much all those variations of unilateral squats have just as much muscle fiber recruitment in the legs as bilateral.
Do those. You'd be pretty strong by the time you manage them with 100lbs.

>>40466383
There probably still a good choice.
You don't want weak back muscles with a degenerative disease.

You just have to make sure you keep your spine neutral during squats and deadlifts.

Do block pulls if you don't have the mobility to keep a flat back from the floor, and squat only as deep as you can while maintaining a flat back.

>>40468689
Not OP, but lunges made my knees hurt a lot more than squats.
Maybe I was doing them wrong?

>>40469351
Take larger steps
Don't go all the way down
If it still hurts then don't do them