Learn how to develop coordination and increase the explosive strength of the leg muscles while working only with my own weight without additional weights. The one-legged squat is a very specific exercise and is rarely used by athletes. It was most popular in the days of the USSR and in almost every school in physical education classes, the guys performed this movement. It can be done at home and high-quality pumping of the leg muscles.
With this movement, you can visually assess how well the leg muscles are developed. When it is performed, a large number of muscles are involved in the work. First of all, these are quads. They account for most of the load. The gluteal muscles, the greater adductor, and the soleus act as synergistic muscles.
The hamstrings and calf muscles are in this case dynamic stabilizers. In addition, back straighteners, square back muscles, tailor muscles, etc. are involved in the work.
Benefits of one-legged squats
Let's find out what advantages this movement has:
- Coordination and a sense of balance are improved.
- A large number of muscles are involved.
- The problem of imbalance in the development of leg muscles is solved. No matter how strange it may sound, but when doing classic squats, this is quite possible, since one leg is always leading and swinging faster.
- The ligamentous-articular apparatus is strengthened.
- The spinal column is not loaded.
Technique for performing squats on one leg
It should be said right away that in technical terms, this is a very complex movement. Very few people can master it right away. Stand sideways near the doorframe, touching it with your shoulder joint. One leg should be slightly bent at the knee joint and extended slightly forward.
Inhaling, begin to go down, bending one leg, and push the other forward. The body should be positioned straight and the gaze is directed forward. Go down as deep as you can. Exhale in the opposite direction. To make it easier for you to maintain balance, bring your arms forward as you move down. Do not move your arms as this can lead to imbalance. It is also necessary to slightly tilt the body forward so as not to fall. To maintain balance, it is necessary to ensure that the knee joint of the trained leg does not move from a straight line. The lower you squat, the more you should straighten the other leg. If you cannot perform at least two repetitions of squats on one leg, then this eloquently indicates muscle weakness. You can also progress the load using a well-worn backpack that contains the weights.
In the classic version, the exercise should be performed without support, on any object. For obvious reasons, this is the most difficult option and it will take time for you to master it. First of all, this concerns the strength of the leg muscles, which are often not enough. In addition, you need to have an excellent sense of balance in order to perform squats on one leg without support.
We have already said that the movement can be performed at home, and with its help you will perfectly work out the leg muscles. At the same time, the progression of the load is also possible, which is important for constant progress. Exercise is greatly underestimated and completely in vain. It can be very useful and effective by developing not only muscles, but also neuromuscular connections. Try to incorporate movement into your training program and you will quickly see the benefits.
You will learn how to learn to squat on one leg from this video:
