Suspension Single Leg Squat (figure)
The Suspension Single Leg Squat, also known as the "figure," is an advanced lower body exercise that targets the muscles of the legs, including the quadriceps, hamstrings, and glutes, as well as the core for stability and balance. This challenging exercise is performed using a suspension trainer, such as TRX, which adds an extra element of instability to intensify the workout. By performing a squat on just one leg, you engage your stabilizing muscles more effectively, improving balance and coordination. The suspension trainer provides assistance and support, making the exercise suitable for all fitness levels, as you can adjust the difficulty by changing the angle of your body. This exercise not only enhances lower body strength but also promotes functional stability and flexibility, making it beneficial for athletes and individuals who want to improve their overall performance. To perform the Suspension Single Leg Squat (figure), you'll need to suspend the trainer overhead and hold the handles with both hands. Ensure the straps are secure and that your body is in a vertical alignment. Begin by lifting one leg off the ground and leaning back, using your arms for support. Slowly lower your body into a squat position, keeping your knee in line with your toes and your back straight. Pause for a moment at the bottom, then push through your foot to return to the starting position. Repeat for the desired number of repetitions before switching legs. Remember to focus on maintaining proper form throughout the exercise. Keep your core engaged, chest lifted, and back straight, and avoid letting your knee collapse inward or extending too far forward. Adjust the intensity by varying the angle of your body or adding resistance bands for added challenge. Always listen to your body, start with a lighter variation if needed, and gradually progress as you build strength and stability. Incorporating the Suspension Single Leg Squat (figure) into your workout routine can enhance lower body strength, stability, and overall athleticism. However, it's essential to warm up adequately before attempting this exercise and consult a fitness professional if you have any underlying health concerns or previous injuries.
- Start by attaching a suspension trainer to a stable anchor point at chest height.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Extend one leg straight out in front of you while keeping the other foot firmly planted on the ground.
- Hold onto the handles of the suspension trainer with both hands, palms facing in.
- Lower down into a squat by bending your knee and hip, keeping your weight on the grounded foot.
- Go as low as you can while maintaining balance and control.
- Pause for a moment in the squat position, then push through your grounded foot to return to the starting position.
- Repeat for the desired number of repetitions, then switch legs and perform the exercise again.
Tips & Tricks
- Maintain proper form throughout the exercise.
- Engage your core muscles for stability.
- Focus on balance and control.
- Start with a suitable progression level based on your strength and abilities.
- Gradually increase the difficulty as you get stronger.
- Don't rush the movement; perform each repetition with control.
- Listen to your body and adjust the difficulty level if necessary.
- Incorporate a proper warm-up and cool-down to prevent injuries.
- Combine this exercise with other lower body exercises for a well-rounded workout.
- Fuel your body with a balanced and nutritious diet to support muscle growth and recovery.