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| Barbell One Leg Squat |
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Main Muscle Group : Upper Legs
Detailed Muscle Group : Calves
Other Muscle Groups : Lower Legs , Glutes
Type : Strength
Mechanics : Compound Equipment : Barbell , Bench
Difficulty : Intermediate
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| How To Perform Exercise |
Targeted Muscle Group |
The barbell one leg squat isolates, builds and strengthens the leg muscles.
Steps :
1.) Start off by placing a bench or box 12-18 inches tall behind you.
2.) Then lift a barbell off of a weight rack and position it on your shoulders.
3.) Place one foot up on the bench, and your other foot firmly on the floor 2-3 feet in front you.
4.) Drawing your abs in, descend slowly by bending your front knee and hip in a squatting motion.
5.) Squat down as far as you can control without letting your body shift towards your toe.
6.) Pause in the downward position, hold for a count and slowly return upright to the starting position.
7.) Switch legs and repeat for as many reps and sets as desired.
Tips :
1.) You can use a pad on the bar or towel on your shoulders to help improve your grip and reduce the discomfort of the bar against your back.
2.) By using a taller box, you are increasing the difficulty of the exercise. |
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