How To Do Barbell Single Leg Squats Video

Lifting weights with barbell single leg squats. Learn how to increase leg strength in this workout video.

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Knees do not go over toe
Keep core tight
Go straight down & drive up through heel

About this Author

Michelle is a personal trainer at a gym in NC and has been a personal trainer for several years. She is certified through ACE and is a certified aerobics instructor as well. Her Specialty is weight lifting and she enjoys training aspiring female body builders as she is one herself. She focuses on helping her clients stronger, healthier, and sending them out feeling better for it. The best part of her job is when she see people living a better life as a result of the physical training. She was also a Marine physical trainer before she was employed at the gym.

MICHELLE TRAPP: Here we are going to be doing single leg squats. I like to use the Smith machine for the single leg squat, so only for the purpose it is going to hold me in place, because I'm going to have to be lifting a leg back to a bench. So what you are going to need is a Smith machine and a bench. We are going to rack this a little bit lower than our shoulders, split leg stance to unrack. We are going to unrack off the Smith machine, we are going to get our front foot centered, then we are going to take this back leg, and we are going to rest it right back this bench back here. Single leg squat, we are going to come down, and we are pressing up with this leg, we are working quadriceps. Glutes and hamstrings very important, make sure that knee is not coming over the toe. You want everything parallel in line, abs are tight, I'm coming straight down, I'm driving up through my heel to get me back to start. Up and down, this is a great mass building exercise. You can use heavier weights and do lower reps, six to eight moderate weights, ten to twelve of really light weights, and you can rep a mount for 20 which is pretty difficult, but great for muscular endurance. Down and up. When you are finished with that leg, step down, get your other leg set; same as before, we are going to step back with that leg, find that bench, we are going to come down, up and squeeze everything nice and tight. Down and up, when we are finished, split leg stance, rack that back up, and come out. So, single leg squat, great leg worker, all over leg. Important, make sure when your leg is back that your knee isn't coming over your toe, you are keeping your core nice and solid. You are coming straight down, and as you are coming right back to the start, you are driving up through that heel, will build a great set of legs, single-leg leg press.

How to Do Barbell Single Leg Squats Video

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