Background: I am an average joe garage gym lifter w/ a 22 year old low back injury (ruptured disc around L4/L5 if I recall right). I also injured my left ACL from heavy front squats. I have avoided traditional back and even front squats for most of my adult life because of this chronic weak spot.
1. What are your thoughts on the effectiveness of front- or away-facing barbell landmine squats?
2. Which version is better for biasing quads?
3. Do heels or toes need to be elevated (using 5-10 lb plates)?
4. If combined with trap bar deadlifts, Bulgarian split squats, 45 degree extensions, and glute/ham roller… can they be a good squat choice to help develop or maintain a well rounded lower body template?