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single leg squats

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WGBM
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2014/10/08 12:26:30 (permalink)

single leg squats

can you do them?
 
i'm fairly strong, can leg press a sh1t-tonne, squats aren't too shabby, i have 26" thighs but I can't even nearly do a single leg bodyweight squat!
 
i do weigh 103kg atm though

The only way to discover the limits of the possible is to go beyond them into the impossible. Arthur C. Clarke
#1

15 Replies Related Threads

    westbelfastguy
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    Re: 2014/10/08 12:31:16 (permalink)
    Never tried them but my balance is pretty poor
    #2
    WayoftheDave
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    Re: 2014/10/08 13:00:10 (permalink)
    Never tried TBH. It's probably like anything else, it'd get easier the more you try and get your balance right etc. The real question is.. why would you want to?
    #3
    Shae
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    Re: 2014/10/08 14:35:40 (permalink)
    Yes, I can sit at the bottom and hold it as well, pretty pointless other than being able to do one when someone asks!

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    #4
    gavin882
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    Re: 2014/10/08 14:43:27 (permalink)
    Yeah can do them i take it you mean with 1 foot up behind you on the bench its good to start with these cos after squats or leg press you may find it very hard
    #5
    Shae
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    Re: 2014/10/08 14:48:52 (permalink)
    ^That's a bulgarian split squat, very good exercise compared to a pistol squat which I believe the op to be talking about?

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    #6
    Oldy
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    Re: 2014/10/08 14:55:16 (permalink)
    I can't do pistol squats either, have seen just one bloke in the gym (ever) that could them with a 20kg plate held in front of him, he did sets of 10 on each leg, it was very impressive to watch and made me jealous as hell!
    #7
    jack5r
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    Re: 2014/10/08 18:34:59 (permalink)
    I did them whilst I was traveling. 4 sets of 15 reps.

    I've also used then whilst injured (lower back) as they allow you to squat to failure without load through your spine.

    When I'm healthy and in a gym I wouldn't bother with them though.

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    #8
    Uriel
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    Re: 2014/10/08 18:54:49 (permalink)
    I used to do them back when I trained at home and couldn't do heavy leg work. It's more a matter of balance and flexibility than strength, I'm much stronger now but I bet I couldn't do them anymore.
     
    Good exercise for general fitness and athletics, pointless for bodybuilding or strength training. Very low bang for your buck in terms of actual leg development and not much to do in terms of progression.
    #9
    WhiteSnake
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    Re: 2014/10/08 20:29:37 (permalink)
    When I wasn't at the gym did them for years at home with a 40kg dumbbell IIRC.
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    JimXVX
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    Re: 2014/10/09 09:48:08 (permalink)
    Oldy
    I can't do pistol squats either, have seen just one bloke in the gym (ever) that could them with a 20kg plate held in front of him, he did sets of 10 on each leg, it was very impressive to watch and made me jealous as hell!




    Actually if you hold a weight out in front of you then it makes pistol squats loads easier as it serves as a counterbalance. 
     
    When I first abandoned barbell squats I got really into pistols & got to the stage where I could bang them out on both legs, however IMO this was more about skill/balance & little to do with strength gain.  I now do hip belt squats which keep my back safe but are fair superior for dem gainz.
    #11
    jack5r
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    Re: 2014/10/09 11:21:46 (permalink)
    It doesn't matter where you're holding the 20kg, it's still going make it harder lol ^^
     
    I know a few guys that mainly use pistol squats and plyometrics for leg development. They're not bodybuilders but they are strong. Pistols can be used for strength and hypertrophy once coordination has developed. A conventional squat is harder to balance than a leg press. It's still a good leg developer once you have developed the techers.
     
     

    Body Weight - 83kg 
    Bench - 145kg
    Squat - 190kg
    Clean & Jerk - 129kg
    Snatch - 98kg  
     
    #12
    JimRat
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    Re: 2014/10/09 12:17:21 (permalink)
    Also, no matter how strong your conventional squat is, pistols are highly dependent on flexibility and balance. 
     
    They're a great rehab tool for hitting stabilisers in the hips too. 
    #13
    JimXVX
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    Re: 2014/10/09 14:35:19 (permalink)
    jack5r
    It doesn't matter where you're holding the 20kg, it's still going make it harder lol ^^
     

    Harder for a newbie without much leg strength yes, but not for someone who's already strong but not practiced the movement.  That's not to say that doing pistols with 20kg is easy though I agree.
    #14
    Dhiren
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    Re: 2014/10/09 16:01:00 (permalink)
    I do them.  Can shift a shed of weight using both feet but would not be able to do half the amount on just one leg.  I guess from one angle you have less to stabilise your body.
     
    It's a bit like doing tricep pushdowns with both hands on a bar.  Try doing the same movement one arm at a time (e.g. use the grip handle you would use for cable crossover flyes).  So much harder to do.
     
     
    Sorry mistook the title of the post for single leg press
    post edited by Dhiren - 2014/10/09 16:03:32
    #15
    kitty
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    Re: 2014/10/09 22:57:32 (permalink)
    I can do them. I was training a friend this morning and got her doing single legged stiff legged deadlifts and as a joke I demonstrated single legged squat telling her to have a go.....her face was priceless
    #16
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