one legged squats question

ToraAdams · 01-27-2009, 04:25 PM

I would appreciate some feedback

So I changed up my routine to include 1 legged squats

I'm not sure if I'm doing this right

I have barbells in both hands

do I keep my leg in the back or in the front. Plus my arms move around more if my leg is behind me than in front of me.

Should I try the smith machine instead?

kimm4 · 01-27-2009, 11:37 PM

I think you'll have better balance with your leg up front...but I've seen it done both ways.

I don't do them...single leg lunges and single leg press...that's enough for me

tishtash · 01-28-2009, 07:22 AM

I do one-legged squats on the Smith, and I put a bench behind me to keep my leg on. Just rest your toes on the bench. I love them!

CharliC · 01-28-2009, 09:23 AM

Quote:

Originally Posted by tishtash

I do one-legged squats on the Smith, and I put a bench behind me to keep my leg on. Just rest your toes on the bench. I love them!

Single-leg split squats. Good stuff

Emoore · 01-28-2009, 09:29 AM

1 legged squats are an awesome exercise.

Do them without any added weight until you can go all the way down and come back up.

Here's a good tutorial for working your way up to full 1-legged squats:
http://www.youtube.com/watch?v=MLBAbqEZIeU

Sorry don't know how to embed.

ToraAdams · 01-28-2009, 10:44 AM

I realize I am totally doing them wrong thank god I have a strong back !!! I wonder how many people have been laughing at me aaaaahhhhhh

I am going to try them with the smith machine /weight benchv thats such a great idea.

Thanks for all the input much appreciated

Shea125 · 01-28-2009, 04:35 PM

Beware of the Smith machine. Fixed, straight plane of motion, especially on this can leave you worse off. Too many ways to cheat, lean and tweak.

ohlittlecourt · 01-29-2009, 03:11 PM

I love bulgarian squats, or single leg squats! They are super effective. Don't use the Smith machine ... Get out there on a bench (vary the heights of what you place your back foot on, this can be a great way to vary the intensity), and use some core stabilizers, too! This is more then just a squat ... If you can perform perfect form without a machine babying you along ... It will be twice as hard at first - that's the point!

I noticed changes in my hamstrings after just three days, no joke. Check youtube.com for videos. A lot of personal trainers have videos up that show correct form, or how to make it a more effective compound move.

darkangel · 01-30-2009, 12:45 PM

Love 'em and hate 'em. I hold the non-working leg back with toes propped on a low bench.
http://www.youtube.com/watch?v=q_Q8FKO7Ueg

Govithoy · 01-31-2009, 12:49 AM

Quote:

Originally Posted by Shea125

Beware of the Smith machine. Fixed, straight plane of motion, especially on this can leave you worse off. Too many ways to cheat, lean and tweak.

x2

http://beastskills.com/Pistol.htm <-- Excellent tutorial for the form on a one-legged squat. I find it a bit easier to balance with a plate or DB out front.