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One Legged Squat Progression
How do you improve on one legged squats
One should not take one legged squats lightly as it has proven itself as a very effective way to improve your overall performance as an athlete. Whether you are looking to increase performance or increase the size and strength of your legs and body in general you will get a benefit by doing this movement.
A lot of weight-trainers try this movement once and say that it is a joke as it is just balance and not strength. Nothing could be farther from the truth as when one tries it the first time you will find that no matter how strong you are the chances are that you will not be able to do one full rep.
It takes a bit of practice and you should be able to do a full rep in one or two sessions if you concentrate. The benefits are completely unique as you will be able to improve your balance and symmetry of your body in a very short time.
Doing one legged squats is more than just improving your sense of balance, as your general proprioception is strengthened by stressing the smaller stabilizing muscles in the hips and pelvis. These muscle groups are the adductor magnus, gluteus medius, quadrates lumborum, and the external hip rotators.
There are other advantages of doing single legged squats Single-leg as they will allow you to target the legs with greatly reduced shearing forces on the spine. Moreover, the overall external loads used for single-leg squats are typically less than with bilateral lifts.
What this means is that there are fewer compressive forces, making them much more low-back friendly than their bilateral counterparts. This means simply intensive isolation when doing single legged squats which is probably why you get such great results.
One needs to start a progressive system in getting the technique of one legged squats. You also need to make sure that you leave your ego at the door because there are a few sessions that you will make a fool of yourself in getting into it.
It is highly recommended that you start out learning the correct form, and then work on your progression, such as 5 reps each leg, then 10 reps each leg, etc.
In my book "The Muscle Experiment" I talk about how I was able to put on a solid 39lbs of solid muscle in less than 6 months with bodyweight training, and exactly how YOU can do it as well. In case you haven't downloaded The Muscle Experiment, I suggest you download it immediately and start implementing the little known techniques. This alone should put you on the road to massive size and strength.
To your success,
Mike Thiga
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