Legs, Glutes & Balance, Oh My!
Tuesday, October 20, 2009
So, have you ever tried a 1 legged chair or bench squat. Sometimes when we look at exercises in the magazines or see them on TV, we think, man those look too easy or how hard could that be. Well, let me tell you, they can be harder than you think!
Some of you probably know of 1 legged squats like this with or without the stability ball and with or without the wall for balance. Or, you may use a Smith machine at the gym or hold onto a piece of solid furniture or equipment to do them.
Now, here is a great exercise that you can do at home or the gym & really works the legs.. all parts of them along with your glutes (butt) and your balance all at the same time. It is medium to advanced but I show you a beginner version below.
If you are a beginner level, you may want to do the chair or bench (or any piece of solid furniture at home) with both feet planted at first like this or this. You can start the learning process by taking a short rest on the chair or bench at first & then move to barely resting to then just a touch & back up again. Once you have that down, you can try the one legged version as shown here at the beginning of the video. Once again, you can start by resting, to barely resting to just a touch. If you get strong enough, you may be able to do these with no chair or bench behind you & some even do it like this, second part of previous video link, which shows both the 1 leg with the bench & then without. Not me! I can't do that non bench one.
To make any of the above harder, you can always hold light weights in your hands & even try doing bicep curls or shoulder presses as you squat off the chair or bench!
If you have the mental fortitude or just want to challenge yourself. Give these a try for some great leg, butt & balance workouts!
Have any of you tried any of these exercises? Are you going to try the 1 legged version????? Let us know how awesome you are!
So, have you ever tried a 1 legged chair or bench squat. Sometimes when we look at exercises in the magazines or see them on TV, we think, man those look too easy or how hard could that be. Well, let me tell you, they can be harder than you think!
Some of you probably know of 1 legged squats like this with or without the stability ball and with or without the wall for balance. Or, you may use a Smith machine at the gym or hold onto a piece of solid furniture or equipment to do them.
Now, here is a great exercise that you can do at home or the gym & really works the legs.. all parts of them along with your glutes (butt) and your balance all at the same time. It is medium to advanced but I show you a beginner version below.
If you are a beginner level, you may want to do the chair or bench (or any piece of solid furniture at home) with both feet planted at first like this or this. You can start the learning process by taking a short rest on the chair or bench at first & then move to barely resting to then just a touch & back up again. Once you have that down, you can try the one legged version as shown here at the beginning of the video. Once again, you can start by resting, to barely resting to just a touch. If you get strong enough, you may be able to do these with no chair or bench behind you & some even do it like this, second part of previous video link, which shows both the 1 leg with the bench & then without. Not me! I can't do that non bench one.
To make any of the above harder, you can always hold light weights in your hands & even try doing bicep curls or shoulder presses as you squat off the chair or bench!
If you have the mental fortitude or just want to challenge yourself. Give these a try for some great leg, butt & balance workouts!
Have any of you tried any of these exercises? Are you going to try the 1 legged version????? Let us know how awesome you are!
I have horrible balance so Im working on this stuff all the freakin time...Id say to no avail BUT I clearly recall how bad I was to start so I shall go with TO LITTLE AVAIL.
Im determined to havebetter balance at 60 than I do now
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Miz, I am with you. Although, when I was younger, I had great balance but still my flat & wide feet. As we age, the feet get worse & my balance with it but I still try!
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I thought I had pretty good balance until I tried the beginner version of this. No way! There is so much I need to work on.
Just for fun I asked my little guys to try it and they had NO problem. Not fair!!
I hope things are going well with you Jody. My family is finally on the mend!
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Diane, so glad your family is feeling better!
Isn't it amazing that something that looks not that hard turns out to be way hard.. or at least for us older folks! Kids!!!
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I love exercises that require balance, but this one-legged thing isn't comfortable to me. It just doesn't feel right. But it's been a long while, so I'll try again.
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Don't make me feel too bad, Jody
I think the martial arts was the best total body workout I lucked into. It worked on core, strength, flexibility, and balance before I cared about any of them. Now I have the foundation, and do my best to keep it
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awesome exercise. i can't go as low and i have to have a pole nearby to help me, but i'm working on it. hurts like a mother
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Tray, thx for visiting & commenting! This is one hard exercise. I am working on it BUT I have a way to go just with the 1 leg to the bench!
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That has just confirmed that my balance needs a little work. A bit wobbly here.
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I am so with you Kellie!!! I keep trying!
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Josie, give it a try.. if it isn't for you, there are plenty others to choose from!
Dr. J, I am sure you are keeping up just fine!!!!
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One legged squats are quite the bitch. Took me forever to get, then I lost it... kinda.
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FJ, are you actually admitting that there is something you can't do or can't do awesomely!!!???
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