Self-assisted Single Leg Squat (bar)

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Self-assisted Single Leg Squat (bar)

Instructions

Preparation

Stand in front of horizontal bar, lower chest to waist height. Place finger tips or inside base of thumbs on bar hold with just enough contact for balance and self-assistance. Balance on one leg with opposite leg extended straight leg forward as high as possible.

Execution

Squat down as far as possible while keeping leg elevated off of floor. Keep back straight and supporting knee pointed same direction as foot supporting. Raise body back up to original position until knee and hip of supporting leg is straight. Return and repeat. Continue with opposite leg.
 
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.

Comments

Supporting knee should point same direction as foot throughout movement. Range of motion will be improved with greater leg strength and glute flexibility. Significant spinal flexion is acceptable form in full range single leg squat. Also known as Self-assisted Pistol Squats.
 
The degree of self-assistance required effects the significance of upper body muscles utilized. The style of self assistance (hand positioning, bar height, etc.) used effects which and how the muscle are used. See Pistol Squat with one arm assisting.

Easier

Grasp bar with firm underhand grip and pull body up with just enough assistance to complete rep. Other squatting or split squat movements can can also be performed.

Harder

For greater challenge, perform without assistance.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Stabilizers (raised leg)

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