Squat (Dumbbell Single Leg)

Target Muscles: Gluteus, Quadriceps, Hamstrings, Lower back, Adductors, Hip flexors. Starting Position: 1. Grasp two dumbbells one at each side. 2. Place one foot up on a bench toenails down. 3. Keep your other foot directly in front of your foot that is up on the bench toes angled out at 30°. The Movement: 1. Begin lowering by bending at the hip, then the knee. 2. Keeping your head up and your trunk erect, slowly lower yourself down until your thigh is parallel to the ground; it is not wise to go any further than this. Keep your knee aligned over your foot, pointing in the direction of your toes. Hold for a count of one. 3. From here, press the weight up, pushing hard through your foot and keeping your body erect as you return to the starting position. Tips: • You should maintain the natural curve in your back throughout the movement. • If you lack ankle flexibility, it's better to work on your ankle flexibility to improve your range of movement rather than to use a board under your heels. This is potentially dangerous for the knees because it moves the knees forward over the feet and can actually reduce your flexibility. • Breathe in as you lower the weight, allowing your chest to expand and pulling your tummy button in towards the spine. Exhale as you push upwards. • Keep your eyes fixed on a point in front of you at about eye level. • Make sure you do not bend forwards exces­sively or curve your back as this will stress your lower back and reduce the emphasis on your legs. • Keep your hips under the bar as much as possible and your knees tracking over your toes as you rise. • Do not rely on a weight belt unless you are using maximal weight or it could result in a weakening of the abdominal muscles. The abdominal wall should be drawn in towards the spine rather than pushing out against a belt when lifting.
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