Squats on one leg are an excellent exercise that allows you to quickly and efficiently pump all the muscles of your legs without using weights. In case of problems in the spine, the ability to abandon the barbell is very important. In addition, squats allow you to work out the muscles of the core, creating a real muscle corset for the lower back.
It is necessary
- - chair;
- - vertical support;
- - towel.
Instructions
Step 1
Stand with your back to the chair, one large step away. Place the toe of your right foot on the seat of the chair. Place your hands on your belt. Sit down deeply on your left leg. Return to starting position and repeat. This exercise is very helpful in preparing the hip extensors for real one-legged squats.
Step 2
Stand sideways to a chair at a wide stride distance. Place your right foot on the seat. Bend your supporting leg slightly and straighten. Place your hands on your belt. Take your pelvis back and squat as deep as possible. Try not to bend your right leg. This option is more difficult in terms of maintaining balance, it helps to develop flexibility and work out the adductor hips.
Step 3
Secure the towel to a vertical support at chest level so that the ends hang loosely. Grasp the ends of the towel with both hands and step back. Keep the towel taut and keep your arms completely straight. Maintain your balance with a towel and lower yourself into a deep squat on one leg. The other leg is straight and extended forward. Return to an upright position and repeat. You are almost ready for a full squat.
Step 4
Stand with your right foot on the edge of a chair or bench. Put your hands down freely. The back should be straight with the shoulders down. Begin the movement by pulling your pelvis back, as if you were sitting in a chair. The knee can be pulled forward a little. The heel of the supporting leg should not come off the chair.
Step 5
Place your supporting foot almost at the very edge. So the free leg will not interfere with movement, resting on the floor or on the seat of a chair.
Step 6
Do not lower your gaze, look straight ahead. By tilting your head forward, you can easily lose control over the position of the body, he will begin to tilt after the head. As a result, you can lose your balance.
Step 7
Do not rigidly fix the knee of the supporting leg. It should spring slightly, otherwise the stress on the joint will be too great and you may get injured.
Step 8
To better maintain balance, stretch your arms in front of your chest while squatting.
