One legged Squat with the Suspension Trainer
- Degree of Difficulty 60% 60%
- Arms long, upper body leaning backward. One leg bent backwards.
- Bend standing leg and lower your buttocks.
- Stretch hip and legs to bring the body back to starting position.
- Standing on one leg, the upper body is lightly leaned backward. The arms are stretched and the VarioSling is under tension. At the beginning of the motion, the swinging leg is lightly raised backward in the air.
- The body is moved down backward by flexing the supporting leg. Simultaneously the swinging leg is flexed and lowered backwards.
- The arms are stretched and the upper body is upright or lightly leaned forward. The weight is on the heel of the supporting leg. The back leg is lowered backwards. The knee of the swinging leg is strongly flexed and points in direction of the bottom.
- The body is raised up by the power of the supporting leg. Then the supporting leg is stretched in the hip and the knee joint.
The weight has to be completely on the heel of the supporting leg. Do not move your knee of the supporting leg over the level of your tiptoes. The more you lower the back leg, the more intensive the exercise is.
Additional exercise instructions
The one-legged squat requires a good stability and balance of the supporting leg. By lowering the buttocks backward, the knee joint (patella) is relieved and the muscles get specifically trained.
Related Suspension Trainer Exercises
The Sand-Pad exercise One Arm Swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
The Sand-Pad exercise swing is similar to the Kettlebell-Swing. The Swing trains the back of the thighs and additionally activates the buttocks and the lower back.
The Sand-Pad exercise Squat-up Front Lift is a combination of a squat and a Front Lift. In contrast to the “Swing” not the hip-drive is responsible for the weight raising, but the shoulder muscles.
The Sand-Pad serves in this exercise as a slider. One foot is located on the Sand-Pad and slides therefore on the floor. This exercise mainly trains the front thigh muscles. The more the leg moves backward, the more work is done by the buttocks.
The Sand-Pad exercise Single Squat One Side is very effective for the upper thigh muscles because of the additional weight coming from the Sand-Pad on the working side.
The Sand-Pad exercise Squat Front does not only improve your leg muscles, but also increases strength in your shoulders while raising the arms.