Single Leg Squats
Hey guys I've heard so many good things aout SL Squats, that I wanted to try them out. But every time I try to squat down, I fall back. How can I fix this problem? Is it a strength or flexibility issue?
Do more double leg squats, and then add some weight, and then SL squats will be much easier. You gotta be VERY proficient in the squat before you should even think about single leg squats. They are awesome though!
would holding a weight out in front of me, help will the balance issue?
i used to lean foward. i used to have the same problem. these are tough exercises. probably why i don't do them anymore. but, more power to the people that stick with them.
yeah i guess i'll stick to PL style squats
you can try to keep your balance by leaning against a wall, that is how i got started off.
天下無難事，只怕有心人
Just master the regular squat and the single leg gets WAY easier. I gave up on them for a long time.. Got my squat number up there and now I do single leg squats while balancing on a rail 
It's a strength thing, you have to focus on keeping your weight on your heels. Single leg or double..
A lot has to do with just plain alignment, building stability, and proper posture.
What I have been doing in the gym lately is taking to 25lbs plate (w/handle for easy pick up) 1 in each hand I hold them out in front of me and find the proper balancing point and do my pistols (SL squats) that way. It helps out so much because the added weight helps you from not falling backwards.
example; Say you have the plates in each hand and your going down on you left leg with you right leg straight out. Lean over more to the left side putting most of the weight of your body over your left leg. That should keep you nice and stable. I do it and it works great!
You can mix up the weight that you use (5lbs, 10lbs, etc)
hey DBA, i tried your method and it worked just fine, thanks.
I would not recommend doing SL Squats with weight in the beginning; a lot can go wrong if your form is crap. I started doing SL Squats with minimal balance support (finger tips barley touching the wall or bar, do not grab anything that is cheating). I worked on NOT having my knees go over my toes. I went down as far as I could (ass to grass). Once I got stronger I started doing the squats without any balance support. This is more challenging than it sounds. Your legs will start shaking when fatigue starts setting in, you are doing wonders for those stabilizer muscles. Also change which way your other leg (the one not doing the squat)is going, one day try having your leg go behind you and another day have it go in front of you. Once you get the full range of your SL Squat you will only be able to have your leg go in front of you. Once you get good at that you can take a BOSU Home Balance Trainer (if you have one at home or gym), turn it so that the squishy side is on the ground and do your SL Squats on that. You will need a couple of poles to balance yourself. Eventually you can do them without the poles. After you master that then you can add weight to your SL Squats. Do not neglect your regular weighted leg workouts. It is worth the effort to learn how to do these correctly. I have seen vast improvements in my balance in boxing, leg kicks, and when I am trying to fight off a single leg.
thanks savage you just got proven right, after a few reps my knees started to feel strained 
Your welcome!
Yes you do have to watch your body. Everyone's situation is different. Listen to you body and mix things up. Your first few weeks of doing hindu squats your knees are getting use to it. It's a known and common effect that your knees will feel some sort of discomfort in the beginning. You have to take it easy but keep doing them and the discomfort will go away.
I've been doing them for 8yrs now so I've built up some endurance. But work in your weighted pistol. Just do enough before you get to the point of you knees feeling discomfort. Do like one or two or so. But only if you body allows it. listen to your body.
And always try something new. Don't get discouraged!
Also this should give you some ideas of what kind of body weight exercises to incorporate in to your routine.
Post new comment
Latest Comments
- 2 Comments 3 hours 48 min ago
- 2 Comments 8 hours 8 min ago
- 0 Comments 10 hours 7 min ago
- 1 Comments 10 hours 35 min ago
- 0 Comments 10 hours 39 min ago
- 13 Comments 13 hours 21 min ago
- 10 Comments 16 hours 36 min ago
- 5 Comments 18 hours 4 min ago
- 0 Comments 1 day 1 hour ago
- 24 Comments 1 day 1 hour ago
- 0 Comments 1 day 8 hours ago
- 3 Comments 1 day 18 hours ago
- 0 Comments 1 day 19 hours ago
- 6 Comments 2 days 10 hours ago
- 10 Comments 2 days 10 hours ago
- 3 Comments 2 days 11 hours ago
- 13 Comments 2 days 11 hours ago
- 0 Comments 2 days 15 hours ago
- 0 Comments 2 days 21 hours ago
- 7 Comments 2 days 23 hours ago
Images
Sponsors
Could be both strength and flexibility.
The way we start people off on these is as follows:
1. Stand with your legs shoulder width apart
2. Feet straight ahead and parallel. If needed, hold the arms out front for balance
3. Pull yourself down to the floor. When you reach the lowest part of the squat contract as hard as you can for a few seconds.
4. At the bottom, shift the weight to one leg and slowly slide out the other leg straight--you can keep the heel of the extending leg in contact with the floor for balance
5. Maintain this position, balancing for a few seconds
6. Switch back-and do the other leg
7. Repeat for at least one minute.
Once you get comfortable with this:
1.. Slide the extended leg back into the squat position, now stand up on both legs
9.. Repeat the above a few times per leg, alternating legs each rep.
You can assist yourself with the hands--ideally just the index fingers--just enough to maintain the balance needed to perform the movement. You may feel awkward at first, but you will rapidly gain strength
By the time you can complete a few of these, you should be ready to perform single leg squats. If not, continue practicing, but from the bottom use the hands to slightly aid you in hoisting yourself back up.
Kris Iatskevich www.ISWA.ca