Single Leg Split Squat Question - JP Fitness Forums

TrainingGirl · 07-06-2005, 08:46 PM

I was doing these today...just with my bodyweight as I can't incorporate my upper body yet. I was feeling it in my quads of the leg that was extended back. Not only there...felt it in the working leg more as I should. But I want to make sure I'm doing them right. I admit, I'm not very balanced, so I was probably using that leg a bit to help bring me back up. I was afraid of falling over and looking like an idiot..lol. Should I really only be using the working leg to bring me back up, or is it ok to use the extended leg some too?

Bulking Up · 07-06-2005, 08:53 PM

TG,
YOu should probably only use your working leg. You back leg is really only on the bench for balance. Only do as many as you can with good form and range of motion. Once you get used to doing the exercise, your balance will adapt and you will be able to add reps and add weight.
BU

Terry Monk · 07-06-2005, 09:41 PM

I know when I first started doing them it was difficult to maintain my balance too. It definitely takes some getting used to. I also sometimes do single leg barbell squats. Really a different work out. I always make sure I use ONLY the working leg to push myself back up. I try to imagine my balance leg as being almost limp and just there for balance like BU said.
Good luck!

GqArtguy · 07-06-2005, 10:07 PM

When I do that, I get hip activation in both legs. It feels good and natural to me. Ive done them before where I feel nothing in the supporting leg and those just feel uncomfortable, and not in a "no pain, no gain" way, more like "structurally, this sucks" way.

Kaiser · 07-06-2005, 10:16 PM

You are going to naturally tend to use the back leg. Just focus on moving straight up and down (at least that is what I was always told by trainers).

The girl in the exrx example above could probably move her front leg up a bit.

diamondpete · 07-07-2005, 02:51 AM

When I first tried these I did not have such a balance problem- a bit of a weave. but I found having a bar across your shoulders made it much easier.

Try it with an empty (non olympic bar) I think you will find that helps. If it is too heavy, try a straight stick or something, broom handle, hockey stick etc.

I think you will find a Big difference that way.

Good luck

Peter

Blackjack · 07-07-2005, 08:56 AM

TG, given your experience, the balance will come very quickly. The recommendation above to use an empty bar or broomstick is a good one. That makes you keep your back upright and balance will be easier as well as your posture. Plus it will get you used to putting weight on which you will most likely do very soon.

By the way, I always thought those were Bulgarian Split Squats. Is that the same or is it something different?

TrainingGirl · 07-07-2005, 09:08 AM

Blackjack..I believe it's just another name for the same exercise [img]smile.gif[/img]

Thanks everyone. I'm gonna try using the straight stick next time and see if that helps if my doc clears me for it.

BTW...I'm in PAIN today...lol. Good pain though [img]smile.gif[/img]

Paradigm · 07-07-2005, 10:29 PM

This is funny, I just got back from a leg workout where I did Bulgarian Split Squats for the first time today at a 4-6rep/6-10/10-15 rep scheme for my three sets supersetted with swiss ball leg curls on the similar scheme. These things destroyed my legs, it was awesome, I'm still kind of shaking. I had thought, coming off a strength phase, that for my next Superset with squats would be at something like 225 for something, but I backed down conservatively before even trying, and it's a good thing, because I had to knock 40 lbs off to pull off 5.

Back on topic, yeah, great exercise

cappuccino · 07-08-2005, 07:44 AM

Yeah, I try to focus on the working leg as I feel I'm cheating some if I use the supporting leg.

The pic is a bulgarian split squat. A regular single leg split squat doesn't use the bench, it's more like a static lunge. Instead of bringing your legs back together like you would in a lunge, you just go up and down from the split position.

You could also try a step in back (or front) so there is less elevation than the bench.

BRITISHBULLDOG · 07-08-2005, 08:09 AM

i always used the working leg to bring them back up,it makes the intensity greater.If i where you i wouldnt be afraid of losing your balance we all do it at the beginning,i fell over once or twice in the gym but after a while i saw the benefits of the exercise and my balance is fantastic now!Good luck with the training.

TrainingGirl · 07-08-2005, 08:40 AM

Quote:

Originally posted by cappuccino:
Yeah, I try to focus on the working leg as I feel I'm cheating some if I use the supporting leg.

The pic is a bulgarian split squat. A regular single leg split squat doesn't use the bench, it's more like a static lunge. Instead of bringing your legs back together like you would in a lunge, you just go up and down from the split position.

Ahhh...ok..I've done those in the smith (no one yell at me..lol). Thanks for the explanation.
You could also try a step in back (or front) so there is less elevation than the bench.

Jimbo · 07-08-2005, 08:57 AM

I did unilateral squats and deadlifts today for the first time...it's in the S2B workout Phase I...and boy was it ever awkward. I was shaking like a Chihuahua in a Star Bucks. By the third set I felt more stable though. I think technique definitely plays a part.

With these 2 moves you have no choice but to use the one leg...the other is held off the floor behind you. I got a lot of stares....

diamondpete · 07-09-2005, 02:09 AM

So how did you make out with the Stick?

peter

TrainingGirl · 07-09-2005, 09:45 AM

Peter, I can't walk, much less try to do them again yet. I am having some serious DOMS since it's been a while since I was at the gym. I will however be doing them this week. Will let you know [img]smile.gif[/img]

Chris Correia · 07-09-2005, 11:38 AM

Quote:

Originally posted by Jimbo:
I did unilateral squats and deadlifts today for the first time...it's in the S2B workout Phase I...and boy was it ever awkward. I was shaking like a Chihuahua in a Star Bucks. By the third set I felt more stable though. I think technique definitely plays a part.

With these 2 moves you have no choice but to use the one leg...the other is held off the floor behind you. I got a lot of stares....

It's more than just technique. The unilateral work hits muscles that might be neglected during the bilateral exercises, such as adductors and abductors. Those muscles provide important strength and stabilization benefits. Difficulty in unilateral exercises may likely indicate that some muscles aren't up to the task; as those muscles get stronger, then the technique and balance improves. Some stuff I've read recently has emphasized the need to regularly include unilateral work in routines. Ya gotta keep the split squats and bulargians in those routines!

I've always done those exercises with dumbells, held at my side. I've recently been thinking about using the barbell on my shoulders because that must change (challenge) the entire balance/stabilization situation.