Single-leg front squat - single-leg squat/single-leg squat action illustrated tutorial
If there is a barbell, in addition to the regular squat, you can use different stand-ups such as split legs and leg clamps. Change the posture. The single-leg front squat (Split Squat) is a kind of squat with legs crossed.
Target exercise area: Quadriceps
The front legs are training legs, mainly exercise their thighs Quadriceps, also involving biceps femoris and gluteus maximus
The back leg is the auxiliary leg ,can exercise their calf muscles, especially the soleus
Action essentials:
1. Hold a dumbbell in each hand, with straight arms hanging naturally at the side of the body or with a barbell on the shoulder, with feet separated from the front and back (one foot in front and one foot behind), look forward, raise your chest, tighten your abdomen and tighten your waist .
2. Sink your hips, bend your hind legs and squat down until your knee joint is close to the ground. Squat up after a moment. When squatting, your knee joint and ankle joint are on the same vertical line, and the weight is evenly distributed on both legs; Repeat until you have completed the required number of times.
3. After completing a set, exchange the positions of the front and rear legs.
Notes:
1. Upper body requirements Always stay upright, let the center of gravity be vertically downward, and pay attention to body balance during the movement.
2. The span of the front and rear legs should not be too small to avoid instability of the center of gravity and limited leg movement. The larger the span of the split legs, the more emphasis will be placed on the quadriceps, biceps and femoris muscles. The gluteus maximus is exercised at the same time. The smaller the span, the more concentrated the exercise is on the quadriceps.
3. In order to enhance the intensity of training the training leg (front leg), you can use a wooden bench to support the back foot, so that the center of gravity falls more on the front leg
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4. Single-leg front squat on equipment:
5. Similar movements: One-leg side squat
