So, heres the situation. Because of my lack of weight equipment, I don't have a squat rack. I can only press so much weight to position on my back to Squat with, so to get the resistance I need to want to do one-legged squats. The only problem is, I cannot do one of these yet. What I did today in my workout was a one legged squat whilst holding onto a bar with my hands. I'd push with my thight, providing just enough assistance with my arms and back to allow 10 reps. If I did this each workout, whilst slowly providing less and less power from the arm and back muscles, hopefully I'll be able to do a one-legged squat at some point. But, has anybody any other ideas for ways to improve my chance for this movement? Perhaps negatives? Pylometrics? Any ideas appreciated. And I think I'll be getting a dip station for christmas... I want to master that exercise too. Again, I can barely do a single one of those, but I think I'm going to practice with negatives for a few weeks and then just battle my way through to higher reps. I shan't be getting a squat rack because there is simply not the room for one. Jack
Try Hindu squats instead, one legged squats are tough, I am only able to grunt out 5 at normal or 7 on my luckiest day Yoda may have better advice than me [duh!!!] but do regularly try them even if it's with some assistance... Also try the leg exercises at good ol' scrapper's site! http://www.trainforstrength.com The dip station is a fantastic idea, I have two tables to substitute it though I have to keep my legs bent quite a bit... |Cain|
I have the same problem. I find doing a full range of motion through the squat (same as the hindu squat, only Im lifting a barbell) works quite nicely. I also like to do jumping squats (also with barbell). Really putting your legs into deadlifts works too.
Thanks for the advice guys, I'll try some of those techniques. I don't suppose Anyone else would have any more comments or brainfarts to help out with? Jack
You need a flexable calves muscle to do 1 legged squat, other wise when you go down there you will not be able to balance because you'll probably end up in a tip toes position. Inorder to do 1 leg squat your foot must be flat out touching the ground to have stable balance. So stretch your calves a lot, before hand.