One-legged squats?

[Tux]

I hurt my back about a month ago. Nothing serious, just some bad muscle spasms, but I've only been able to do squats again for one week, and I had to start at 135 all over again. I heard that one-legged squats on the smith machine might be good, as the weight is balanced and my back won't have to bend any. Problem is, I don't really know how to do these? I can do smith-machine front squats and regular squats no prob, or one-legged leg-press, but one-legged squats? Anyone who can talk me through the proper form gets K! Or, if you all think it's a silly exercise that won't help me keep my legs in condition till I can squat heavy again just say so Thanks!

 

[blut wump]

I'm sure it'd have benefits for the core in a fitness-ball kind of way but I'd mark it down as a silly exercise (using your terms ).

Put a bench behind you on which you rest one foot/ankle/shin/whatever for stability. You then squat with the other foot/leg.

Another, bodyweight, alternative is to stand on a bench or box with one leg hanging over the side. Do bodyweight one-legged squats on the bench or box using the fact the you have a lot of dangle-room for the other leg off the side. If you're really agile and have good balance, these can be done one the floor. The hard part is keeping the free leg off the floor while you squat.

 

[Tux]

Thanks bro, thought it might be something like that. I'll try them out next week in addition to my other wimpy exercises. I should be allowed to squat at least 185 next week, then 225 the week after, then I can hopefully start inching back towards heavy weights! Thanks again, the Penguin owes you

 

[Jim Ouini]

I've tried one of these when they were called 'pistols'. It's pretty much what Blut described:

http://www.powerathletesmag.com/pages/pistols.htm

I couldn't even do 1

I read it's easier with a little weight than just BW because of the counterbalance.

 

[Tux]

Shit son, no way this penguin could do that, I'll stick to one-legged smith machine for a week or two while I'm working my way back up in squat weights, then it's back to just hard-core, ATF squatting like NS!

 

[lavi]

http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html

 

[Tux]

Thanks Lavi, variation on a theme, I like it, K coming your way

 

[musketeer]

Step ups (onto a regular bench) with a dumbel or barbell can give a really good thigh workout without the strain on the back. Free weight one legged exercises are great, but don't look very impressive as you can't lift half of the weight you could with both legs, so people don't do them for fear of looking weak.

A Mongolian-Russian cycle courrier I know showed me those pistols. He can pump them out until you get bored of watching!

 

[gymrat]

I've done these before using a smith machine

 

[anthrax]

Another, bodyweight, alternative is to stand on a bench or box with one leg hanging over the side. Do bodyweight one-legged squats on the bench or box using the fact the you have a lot of dangle-room for the other leg off the side. If you're really agile and have good balance, these can be done one the floor. The hard part is keeping the free leg off the floor while you squat.

This one is wasome but really difficult
Not only b/c it requires strength but also balance