One-Legged Squats (looking to the future stages)

[Natalia]

I noticed we'll be doing one-legged squats in a future stage in NROL4W. I know it's only going to be partial, but I'd like to hear some advice pertaining to a full ATG pistol.

I don't know whether it's a muscular imbalance issue, or knee problem...but today I tried the exercise out and did 10 full reps (on a 6 inch elevation with my butt touching calf) with my right leg, but could not do a single one with my left leg. My knee felf funny.

Is there a way I can correct that? Thanks.

[missjane]

I was saving this link for when it came up and I'm sure I'll post it again but here's a good article about them written by Alwyn. Hope it helps a bit!:

http://www.menshealth.com/cda/articl...eac____&page=1

[sveta]

Nat- thanks for the heads-up on this one! I just tried out of curiousity and could do at least 7 with my right leg (I just stopped) and, like, 5 with my left but I could hear my left knee cracking...maybe because I didn't warm up and also was afraid to fall off the chair What stage are we doing them at?

Jane- Thanks for the article, comes in handy! I'm glad I have some time for the prep-work

[AnnetteW]

Dang, I knew there was a reason I wasn't reading ahead.

[Natalia]

Jane, I read that article a few weeks ago. Alwyn's advice was:

QUOTE: "THE FIX: A two-pronged attack using "negatives" and "partials," both of which help you challenge your weak spots and lower your breaking point."


I am still wondering about the full ROM. Shouldn't I work through my 'sticking point' by going all the way down and up with some kind of assistance?

[Natalia]

Just found a neat article on the pistol by Steve Cotter
Pistol Power: Mastering the One-Legged Squat


as far as my problem, I just did a small test. When in 'all the way down' position I can comfortably sit on my right leg with the left one extended. But when I tried the same with my left leg, I keep leaning backwards, and my heal wants to come off the ground. Could this be a glute or hamstring problem? Maybe even calf....

[missjane]

Originally Posted by Natalia

Just found a neat article on the pistol by Steve Cotter
Pistol Power: Mastering the One-Legged Squat


as far as my problem, I just did a small test. When in 'all the way down' position I can comfortably sit on my right leg with the left one extended. But when I tried the same with my left leg, I keep leaning backwards, and my heal wants to come off the ground. Could this be a glute or hamstring problem? Maybe even calf....

Mind you, I've never even TRIED these, so I have no idea how they will even feel! But, could it be a balance issue?

[Natalia]

Originally Posted by missjane

Mind you, I've never even TRIED these, so I have no idea how they will even feel! But, could it be a balance issue?

nah, Jane, I don't think it's balance. I tried the balance tests (suggested in the article by Steve) and I am equal in balance on both legs...

I am hoping Lisa~ could chime in to help us out....

[Lisa~]

Those are both great articles. This is my favorite article on pistol squats and how to progress: One Legged Squat

Natalia, When you shift to your toes on the left side, you're moving the load away from your glutes. I doubt it's ankle mobility or a calf problem because staying on your heel requires less flexion at the ankle. It's probably weaker glutes on the left side. Your comment that your knee "felt funny" supports this theory. The glutes are a big part of controlling knee lateral motion. There'd also be more stress on your knee because of your more forward center of gravity (the shifting onto your toes). Pay attention to how your right side feels during the movement, which muscles are loaded and where you get your control. Try to mimic that on your left side.

The link I posted shows a band assisted pistol and that might suit your idea of working through your sticking point. You might try attaching the band above you in the power rack rather than in front of you like he shows. Different approaches work for different people, so try out a few of the options and I'm sure you'll make an informed choice.

[Natalia]

Good stuff, Lisa. Thanks. I was taken by surprise by my reaction to the fact that I couldn't do something with one leg that I could do with the other.



That whole site has intrigued me, especially the article on 'Clapping Standing Pushup".

[kfisherx]

Natalia.... Sorry so late to post to this but there are just too many threads on this board and I can't keep up.

I had a hamstring injury and cannot do 1 legged squats on that leg. My trainer said it is not due to the hamstring but rather to my hip abductors being weak. He has me work on these by holding on to him (grab his arms) and lean way back into it and drop down and then come up. This prevents my feet from going to my toes and I can remain in my heels. I can feel the point where the quads stop controlling the movement and the hips take over and it scares me because my hips are very weak.

[prof41]

[quote=Lisa~;504944]Those are both great articles. This is my favorite article on pistol squats and how to progress: One Legged Squat


All I can say is OH MY GOD....I am SOOOOOO not there yet

I hadn't read that far ahead....Ignorance is bliss....or was

[SpacecityPaula]

Neither had I, but we will look cool at the gym when we can do this stuff.

he he