Compared with the two-legged squat exercise, the single-leg squat exercise exercise is more intense, but it also requires higher people's athletic ability, so if the muscle strength is enough money, don't be reluctant, and you must meet certain conditions to do this exercise.

90. The correct practice of one-legged half-leg squat: stand upright, stand on only one leg, lift the other leg forward, straighten or bend slightly, the lifted foot is about the height of the thigh of the other leg, and the hands are stretched out to the chest. This is the starting pose for the movement. Bend the hips and the knee of the supporting leg until the knee joint is almost bent to 0°, i.e. the thigh is almost parallel to the ground. During this process, the raised leg should always be in the air. This is the nadir of the action. Pause for a moment, then push yourself back into the starting position with one leg of force. Keep your back straight at all times and keep the heel of your supporting leg off the ground at all times. This exercise is the first fully single-legged movement in the squat series. It's important to work on this movement because it gives the exerciser a great balance boost, which can lead to a standard one-leg squat. Through this movement, the exerciser is able to gradually master the technique of leaving the non-supported leg off the ground for a long time. It's not easy because it requires very strong hip flexors, which most people have very weak.

20. Since only one leg supports the body, this action can better enhance our leg strength. However, since the range of motion is only half of normal, it should be supplemented with a full-width movement – a narrow squat or a heavy squat. Training Objectives: Beginner Standard: 0 sets, 0 reps (each side) Intermediate Standard: 0 sets, 0 reps each (Upgrade Criteria: 0 sets, 0 reps each (Steady and steady on each side: Exercisers who have reached the standard of squat upgrades should not have a problem doing this movement. If you find this still a challenge for you, start with a smaller range of motion and gradually increase the depth of the squat as your fitness progresses.

2. The benefits of a single-leg squat 0. Improve balance and coordination: After adding single-leg training, you can strengthen your balance, whether it is a sprint or a sudden change of direction, the strength generated on both sides of the body will be more similar; The instability of standing on one leg will allow you to train more small muscle groups, improve your body's stability, and reduce the risk of injury, which you can't get from regular movements (two-leg squats). 0. More comprehensive stimulation of muscles: its benefits are not only that, single-leg training can promote muscle growth and develop better muscle strength than double-leg training, because single-leg action can stimulate more muscle fibers; If you do a one-leg squat one day and then do a traditional two-leg squat, you're likely to break your personal best.