Bench Exercises: One-Legged Sit Squat

The one-leg sit squat is a variation of the basic squat and can greatly challenge even the most advanced exerciser. In order to perform this exercise safely, make sure that there are no dumbbells or other pieces of exercise equipment in the immediate area that could cause injury if you were to fall onto them.

About the One-Leg Sit Squat

The one-leg sit squat is an extremely challenging strength exercise designed to increase the strength and muscle tone in the quadriceps, hamstrings and gluteus muscles. Strengthening these muscles not only helps to provide a degree of stability during everyday activity, but an increase in muscle mass can also result in  a subsequent increase in metabolic rate, thus helping to prevent weight gain. For best results, be sure to perform an equal number of repetitions of the exercise on both legs.

Safely Performing the One-Leg Sit Squat

To perform the one-leg sit squat, start by pushing an exercise bench up against a wall. Ideally, when seated on the bench, your knees should be bent to a 90 degree angle. Stand slightly in front of the long end of the bench with your right leg firmly planted on the ground and your left leg off the ground and extended in front of your body.

Extend both arms straight out in front of your body. Keeping your left leg extended, slowly bend your right knee, and lower your rear towards the bench until it slightly brushes the top of the bench. At this point, use the muscles in your right leg and glutes to lift your body back into a standing position. Do at least 10 repetitions before switching to the other leg; perform another 10 repetitions of the exercise. Take a short break, and do another set of 10 repetitions of the exercise with both legs.

Preventing Injury during the One-Leg Sit Squat

One of the most important ways to prevent injury during the one-leg sit squat is by ensuring that you are healthy and strong enough to perform the maneuver. Ideally, you should be skilled at performing a basic squat, and in addition should have mastered several variations of this exercise. When all else fails, be sure to ask for a spotter in order to prevent possible injury.

Increasing the Intensity of the One-Leg Sit Squat

As discussed above, the one-leg sit squat is a very challenging exercise. If you can perform this exercise, you should be very proud of yourself—there are not many additional variations that can challenge your body further. One easy way that you can make this exercise more difficult is by increasing the number of repetitions that are performed. This will result in increased muscular fatigue, thereby producing greater gains and results.


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