No matter From a muscle building or functional perspective, the single-leg squat is more in line with our daily life.
The single-leg squat can help you train your quadriceps well while taking care of your buttocks. It can also improve your coordination, balance, and core strength
Today we will introduce you to using TRX to perform single-leg squats!
Unlike ordinary lunges, which place nearly 50% of the load on the back foot, using TRX to perform single-leg squats, the back foot is only responsible for balance, and the front foot carries most of the load. weight. Moreover, the lightweight TRX makes you not feel its existence, realizing a true one-leg squat!
The following is an action demonstration:
You can use dumbbells or kettlebells to carry weight, and adjust the TRX about 30 centimeters off the ground!
Hook the ring with your back foot at 90 degrees and stand on one leg
Squat down in a controlled manner, and extend the back leg hooked to the ring until the knee of the back supporting leg is close to Touch the ground and then stand up, making sure to stabilize your core muscles and keep your body straight.
When you squat down, you should feel the hip flexors of your back feet being stretched; Drive upward through your front foot.
Striding distance: The stretching distance of the hind legs should not be too long or too short. Too short will put pressure on the quadriceps muscles.The larger it is, the greater the pressure on the knee joint may be.
On the other hand, you cannot go too far, otherwise it may cause a rounded back and pain in the waist and hips.
Tips:
1. Beginners are advised to try it without bearing any weight, and then add dumbbells and other weights for training.
2. It is not recommended to lift the hind legs too high. The height of the back should be 20-30 cm, otherwise it will easily lead to hyperextension of the lower back when squatting.
Remind everyone again: If the front thigh and hip flexor of your hind leg are extremely stretched or uncomfortable, please choose a lower height to perform it and let your body be in a comfortable position before performing it. action.