Saturday, June 28, 2008

One Legged Squats


1-legged squats with weights:

25 body weight squats
15 one legged squats per leg
10 one legged squats per leg while picking up/putting down weight same side
10 one legged squats per leg while picking up/putting down weight opposite side
25 body weight squats

Explanation:

Body weight squats are to be performed through a full range of motion. One legged squats should be performed through same range as the two legged form.

Place a weight (or something manageable like a water jug) on the ground on the same side of the body as the squat is being performed (we will say for this example that the left leg is out in front and the squat is being performed on the right leg). Squat down and pick it up using your right hand, stand up with the weight still in your right hand, squat down and place the weight back and the ground on the right side. That is one.

Place the weight on the ground on the right side (for a squat being performed on the right leg). Squat down and pick up the weight with your right hand, stand up, move the weight to your left hand, squat down and place the weight on the ground on your left side, stand up, repeat to return the weight to the right side. That is one.

Post time to complete workout and weight used to comments.

3 comments:

Joshua said...

Wow, that was harder than I thought when I posted it. I used only an 8 lb. dumbbell because that is what I had at the house. But with a total of 120 ups and downs per leg, 8 lbs ended up being enough. More weight would have been a harder core workout to stabilize the body more.

16:09 to complete it.

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Johnathan said...

one legged squats, although tough and good for strengthening the legs and glutes...are pretty bad for your knees. Not good for the meniscus and whatnot...does anyone know anything more about this?