Need a benchmark for single leg squats...
Discussion
Ok, so in my quest to work out my top half while avoiding training my legs (old bike crash injury excuse) i've finally had to admit i need to do some work. I've found the single leg squat and am using it to assess the strength in both legs.
What i need to know is, what are normal health PHers able to do? No muscle marys, long distance runners, twelve year olds or miscers. Just an average adult male with no gym membership.
So, how many can you do on each leg?
What i need to know is, what are normal health PHers able to do? No muscle marys, long distance runners, twelve year olds or miscers. Just an average adult male with no gym membership.
So, how many can you do on each leg?
MajorProblem said:
Sorry if I'm being retarded I'm not sure what 'how low is your breaking point' means
I can tell you that after doing 8 x 4 with 12kg yesterday I wanted to cry lol. but I started 8 x 4 no weight then just added as I went on. It is a great exercise for balance too.
You may not have one if youre doing those sorts of weights and reps. The breaking point is a point at which you dip and can't get back up from. If you can lower your bum right to the floor slowly and back up again at the same rate without fail then you don't have one.I can tell you that after doing 8 x 4 with 12kg yesterday I wanted to cry lol. but I started 8 x 4 no weight then just added as I went on. It is a great exercise for balance too.
My main problem is that i have a tibial pin and screws in my left leg which when the surgery was done, i also had some stuff severed. The problem i have now is that my left ankle doesnt flex below pretty much ninety degrees any more, voluntarily or otherwise so if i try these on it, i have to go onto tiptoe and my balance disintegrates. I really need to get some strength back in my left leg though, it's preposterously underpowered, in fact both my legs are compared to my upper body.
MajorProblem said:
Are you planning on joining a gym or just home stuff?
Gym would offer machines to kick off with, get some basic strength then go free weight?
used to do gym stuff a lot, prefer working at home now. i'm trying to work out a couple of techniques for getting mobility and strength up and running again. think using a pole for grip to start and failing at point of sitting on chair might be the way to go to begin with.Gym would offer machines to kick off with, get some basic strength then go free weight?
boothy1987 said:
no, meant just single leg squat with other leg out in front straight. i have to do these as a very old injury i have is starting to really tell. i've been avoiding the issue until now but i have very little strength and flexion in my left lower leg/ankle.goldblum said:
Do normal squats before you try pistols.
This.If you've got an existing injury, and haven't trained your legs for a long time, I don't think it's a very wise idea to go straight into pistols etc.
Your body, your call - but I wouldn't.
Start off doing normal squats, get the technique nailed and your strength up - THEN think about pistols.
ApexJimi said:
goldblum said:
Do normal squats before you try pistols.
This.If you've got an existing injury, and haven't trained your legs for a long time, I don't think it's a very wise idea to go straight into pistols etc.
Your body, your call - but I wouldn't.
Start off doing normal squats, get the technique nailed and your strength up - THEN think about pistols.
VinceFox said:
ApexJimi said:
goldblum said:
Do normal squats before you try pistols.
This.If you've got an existing injury, and haven't trained your legs for a long time, I don't think it's a very wise idea to go straight into pistols etc.
Your body, your call - but I wouldn't.
Start off doing normal squats, get the technique nailed and your strength up - THEN think about pistols.
How much difference is there in terms of strength and range of movement in each leg?
VinceFox said:
ApexJimi said:
goldblum said:
Do normal squats before you try pistols.
This.If you've got an existing injury, and haven't trained your legs for a long time, I don't think it's a very wise idea to go straight into pistols etc.
Your body, your call - but I wouldn't.
Start off doing normal squats, get the technique nailed and your strength up - THEN think about pistols.
Alternately single leg press with the bad leg and skip training with the good altogether: The first option is the best, however.
VinceFox said:
fair comment, my only problem is the big difference between the strength in each leg. how do i isolate one to train it up to the other?
I use a bar for support, it means you can assist a little to help out the weaker leg through the full range of movement. Generally do 3-4 sets of 8 reps, great exercise.MajorProblem said:
Like pistol squats?
I do 8 on one leg 8 on the other then 1 min rest x 4 holding 12kg kettlebells.
Never done single leg squats, only standard barbell squats but 24kg sounds like nothing at all when only doing 8 reps? I started doing 80kg squats when I first started going to the gym from doing absolutely nothing at all but playing computer games so I'd have thought 30-40 would be a good starting point for single leg.I do 8 on one leg 8 on the other then 1 min rest x 4 holding 12kg kettlebells.
Depending on flexibility, one may be good going.
I've not tried in a while, but even holding on to support they were very taxing.
For 'scale', I'm no strongman but I happily full squat 100kgs for sets of 20 reps in my garage/gym.
Isolating one leg may be simpler on some of the cable machines, try leg extension and leg curl machines?
I've not tried in a while, but even holding on to support they were very taxing.
For 'scale', I'm no strongman but I happily full squat 100kgs for sets of 20 reps in my garage/gym.
Isolating one leg may be simpler on some of the cable machines, try leg extension and leg curl machines?
Regiment said:
Never done single leg squats, only standard barbell squats but 24kg sounds like nothing at all when only doing 8 reps? I started doing 80kg squats when I first started going to the gym from doing absolutely nothing at all but playing computer games so I'd have thought 30-40 would be a good starting point for single leg.
Have a go at 40kg and report back :-)OP what about using bungee shock cords for training at home?
Thanks for all the pointers, i'm open to suggestions on this one.
For an idea of difference, i did ten on my good leg earlier, but failing/ very poor technique after 7.
Left, could only get down half as far and failing comletely on three. I looked like mrs doyle trying to get down after dusting.
Bit like this...
http://www.youtube.com/watch?v=72UDyAUnit4&fea...
For an idea of difference, i did ten on my good leg earlier, but failing/ very poor technique after 7.
Left, could only get down half as far and failing comletely on three. I looked like mrs doyle trying to get down after dusting.
Bit like this...
http://www.youtube.com/watch?v=72UDyAUnit4&fea...
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