Single Leg Squat Negatives
How to do Single Leg Squat Negatives?
Single-leg squat negatives focus on the eccentric (lowering) phase of the single-leg squat, building strength, control, and balance in the quadriceps, hamstrings, and glutes. This exercise is particularly useful for athletes looking to progress toward full pistol squats (a complete single-leg squat). By focusing on the lowering phase, single-leg squat negatives are excellent for developing the necessary strength and mobility required for full squats without the need to push back up with the same intensity.
Steps to Perform the Exercise:
- Set Your Starting Position: Stand on one leg, with the other leg extended in front of you, balancing yourself. Keep your arms extended in front of you or at your sides for balance.
- Engage Your Core: Tighten your core muscles to help maintain balance and stability. Keep your chest lifted and back straight.
- Begin the Slow Lowering Phase: Start lowering yourself on the standing leg by bending your knee and pushing your hips back. Keep your non-working leg extended out in front of you, staying off the ground.
- Lower Slowly: Focus on the eccentric movement, taking 3-5 seconds to lower yourself into the squat. Lower as far as your strength and mobility allow, ideally until your glutes are close to the ground or your thigh is parallel to the floor.
- Sit or Use Support to Stand Up: At the bottom of the squat, sit on a bench, or if you're on the floor, use your hands or both legs to push yourself back up to the starting position. The emphasis is on the lowering phase, not on the concentric phase (standing up).
- Switch Legs: Perform the desired number of reps on one leg before switching to the other.
Tips for the proper execution of Single Leg Squat Negatives
Focus on Control: The primary goal is to lower yourself slowly and with control during the eccentric phase. Avoid dropping too quickly as this negates the benefits of the exercise and can lead to injury.
Extend the Non-Working Leg: Keep the non-working leg extended straight in front of you, staying as parallel to the floor as possible. This ensures proper form and balance.
Keep Your Knee Aligned: Ensure that your working knee tracks over your toes and does not collapse inward or outward. This helps protect your knee joint and ensures proper muscle engagement.
Engage Your Core for Stability: Keep your core tight throughout the movement to maintain balance and prevent leaning forward excessively.
Use a Support if Needed: If you're struggling to balance, hold onto a chair or wall for support as you lower yourself. This can help you maintain balance and control during the descent.
Muscles worked when doing Single Leg Squat Negatives
- Primary Muscles: Quadriceps, glutes, hamstrings.
- Secondary Muscles: Calves (gastrocnemius, soleus), hip flexors, core (rectus abdominis, transverse abdominis, obliques), lower back (erector spinae).
Primary Muscle(s):
Glutes
Quads
Secondary Muscle(s):
Lower back
Abdominal
Equipment needed for Single Leg Squat Negatives
No equipment needed for this exercise.
Adjust the difficulty of Single Leg Squat Negatives
How to make Single Leg Squat Negatives harder?
How to make Single Leg Squat Negatives easier?
How to make Single Leg Squat Negatives harder?
To make Single Leg Squat Negatives harder:
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Slow Down the Eccentric Phase: Take 5-8 seconds to lower yourself down, increasing time under tension to further challenge your quadriceps, glutes, and hamstrings.
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Lower to a Flat Surface (Pistol Negative): Perform the movement without a bench, lowering yourself all the way to the ground before using both legs or hands to help you stand back up.
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Increase Reps or Sets: Perform additional repetitions or sets to increase the intensity and challenge your muscular endurance.
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Add Weight: Hold a light dumbbell or weight plate in front of your chest as you perform the negative to add resistance and make the movement more difficult.
How to make Single Leg Squat Negatives easier?
To make Single Leg Squat Negatives easier:
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Use a Higher Surface: Sit down onto a bench, box, or chair to shorten the range of motion. This reduces the depth of the squat while still focusing on the eccentric phase.
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Use More Support: Hold onto a stable surface, such as a wall or railing, for added balance and assistance during the lowering phase.
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Elevate your heal: Put a thin weight plate or other item under your heels.
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Reduce the Eccentric Time: Shorten the time spent in the eccentric phase to 2-3 seconds rather than 3-5 seconds. As your strength improves, you can increase the time under tension.
