- Stand with arms extended out in front. Balance on one leg
and bend raised leg back at knee.
- Squat down as far as possible while keeping raised leg from
contacting floor as far down as possible. Keep back straight
and supporting knee pointed same direction as foot supporting.
In lowest position, gently place elevated lower leg on floor.
Raise body back up with minimal assistance from raised leg on
floor. Stand to original position until knee and hip of supporting
leg are straight. Return and repeat. Continue with opposite leg.
- Supporting knee should point same direction as foot throughout
movement. Range of motion will be improved with greater leg strength
on raised leg becomes Synergist if self assistance is provided
at bottom of movement.
- 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.
- This exercise is difficult even for advanced exercisers.
The movement can be made easier by assisting slightly with raised
lower leg at bottom of movement or self-assisted from horizontal
bar or with one leg wrapped behind support leg. Partial
Reps could also be utilized. Alternatively, other squatting
or split squat movements can also be performed.
- For greater challenge, do not assist with elevated lower
leg or position elevated leg up high in front and attempt to