Pegesus Posted May 21, 2010 Share Posted May 21, 2010 I've added the One Legged Squat to my leg routine, however I truly hate it due to the fact I need to use the Smith Machine to balance myself since doing it with the barbell just ain't gonna cut it. I am not a fan of how the Smith makes my back feel when doing this exercise. I am wondering would I get nearly the same isolation on an individual leg with a stationary lunge? Link to comment Share on other sites More sharing options...
Jason X Posted May 21, 2010 Share Posted May 21, 2010 you can do one legged squats with weight? I can only do a few without weight at a time! are we talking about pistol squats? or lunge squats. i'm confused. Link to comment Share on other sites More sharing options...
Pegesus Posted May 22, 2010 Author Share Posted May 22, 2010 Not Pistol. Lunge Squats. Same thing as a regular Barbell Squat except I balance my leg on the bench behind me. This is it one not on a smith machine.http://videos.bodybuilding.com/watch/29901/exercise-guides-one-leg-barbell-squat-maleshort-clip Link to comment Share on other sites More sharing options...
Jason X Posted May 22, 2010 Share Posted May 22, 2010 I was confused. that's kinda what I thought you meant after I reread it. You can do one legged leg press for good quad isolation, or, do the pistol squats. i love those things! Link to comment Share on other sites More sharing options...
bronco Posted May 22, 2010 Share Posted May 22, 2010 You could also do the one legged squats with dumbbells. With lunges the rear leg would also do some work, but why do you want to isolate one of the legs anyway? Link to comment Share on other sites More sharing options...
Pegesus Posted May 23, 2010 Author Share Posted May 23, 2010 I have a strong tendency to favor my right side. My right quad is larger than my left so I am trying to even them out. I do normal squats heavily I just always notice that I push more with my right leg, I figure if I throw in on isolation exercise it will help out. Link to comment Share on other sites More sharing options...
bronco Posted May 24, 2010 Share Posted May 24, 2010 My guess is lunges would work just as well for that. If you really want to use only one leg at a time there are also step ups and pistol squats. Link to comment Share on other sites More sharing options...
Pegesus Posted May 24, 2010 Author Share Posted May 24, 2010 Thanks for the info. I'm gonna try pistol squats and stationary lunges. I just have a real hard time with the pistol squats for some reason maybe its balance or who knows I never can get them down right. Guess I just have to practice them more. Link to comment Share on other sites More sharing options...
MartinVegartin Posted May 25, 2010 Share Posted May 25, 2010 Due to back troubles in recent years, my training has been stop and start. I used to do single-leg squats (what you call pistols) but, when I was carrying more than 20lbs it used to strain my lower back. So, after a few months to rest my back, I started doing step ups. I don't like them so much so went back to single-leg squats. I started off again without extra weight - just bodyweight. I noticed that after a few weeks my vastus lateralis muscles were noticeably bigger. If the rest of my thigh is bigger, it's not easily noticeable. I am not interested in increasing my muscle size so I don't try to do so. I often just have some toast and a few nuts and raisins after training. I use the strength-endurance style, where I start with 60 second rests, which I gradually reduce to 30 seconds over a period of a few weeks. Then I add weight and go back to 60 seconds. I do 8 sets of 3. Someone who was serious about building muscle, and who ate with that in mind, and manipulated the sets, reps and rests, could build quite a bit of muscle with the SLS if my experience is anything to go by. When I first started doing the SLS again, I would get DOMS in my hamstrings and glutes as well as the quads. So that shows those muscles are working hard. If you have difficulty balancing, you should begin to extend your arms straight out in front of you as you go down and bring them back into your body as you come up. You could also gently hold on to something with one or both hands. A rope or towel round a door handle. Or even the door handle with the door open and your working foot near the edge with the handle. I love doing the SLS. Link to comment Share on other sites More sharing options...
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