So this is a Single Leg, Machine Squat, and if I do say so myself its done with very good form. There are many reasons to use this exercise and Ill define a few. To start, the reason I use them is because I have severe stenosis in my cervical as well as my lumbar spine. Because of that I can no longer put 700, 800, 900lbs up on my back without causing weeks worth of pain and permanent damage to my discs... This exercise allows me to use half of the weight one leg at a time and still get in a great, heavy, squat. For Bodybuilders and Humans alike this exercise provides unmatched excellence in hitting muscles that are touched but not isolated so much in a regular, 2 legged, squat. By placing the foot more centered, this action of squatting hits the gluteus medius, the vastis lateralis & the IT Band. By doing this I am destroying (in the good way) my outer sweep of my quads. Now combine this with regular stance 2 legged squats and then leg press with your feet close together and your quads are taxed and swollen with blood. To counter this and these exercises on the knee I HIGHLY RECOMMEND THAT YOU FINISH OFF WITH LEG EXTENSIONS. The leg extension isolate the vastis medialis (the VMO, teardrop muscle) which will in turn pull the knee cap back towards the inner leg and save you from future deep knee pain... You can perform this one leg squat with a Smith Machine or, if you have some amazing core muscles and you start with very light weight, you would eventually be able to do it with an Olympic Bar on your back and your foot on a bench as I have in this video... I recommend the squat machine for the best safety aspect though.
Posted on: Sun, 20 Jul 2014 19:53:03 +0000