Cathe...Form pointers for Legs and Glutes

[Rose11]

Hello Cathe and everybody. I was previewing Legs and Glutes today and I see lots of new exercises. I love the fact that every single video that you release is unique and that is perfect for cross training, but I know I'm going to struggle with my form. I'll try to remember the names of the new exercises I saw difficult. I'm still previewing the floor exercise segment so I might come back with more form questions. Ok let's start. 1. Heel lifts with one legged lunges at the first couple of mins...is that dumbbell on the floor really necessary? What difference does it make? I don't have 3lbs dumbbells, can I use a 5lbs dumbbell instead? 2. Drop squats... ouch x(..those look like trouble. I need form pointers on this one too cause there is a segment with weights and a segment with no weight. 3. One legged deadlifts...If I needed form pointers when I first started doing deadlifts I'm definitely going to need form pointers for this one. Another question about this exercise. I noticed that Jai was lifting her leg, does that make the exercise harder or easier?
Well that's all I can remember now. Thank you.

 

[Rose11]

*Bumping* :+

 

[Cathe Friedrich]

Hi Rose! Sorry that I have taken so long to answer your questions!

No, you do not have to put a heel wedge under your foot. Doing so simply provides a little shift in focus to your quads, however, if it is not to your liking, keep the heel flat. Please do not put a wedge any higher than that of a three pound dumbbell (about 1 1/2 inches) to keep the exercise free of excessive knee stress and awkwardness.

Drop squats....if you are not comfortable with a move, always do it with no weight first until you have mastered it. When lowering your body down sit down deep as if you are sitting into a normal squat position with your buttocks back and your knees no further than your toes. Also, do not fall into position, rather contract your muscles to absorb the shock of the landing and thereby tone and strengthen the muscle.

The form pointer for a one legged deadlift is the same as it is for a standard deadlift. The only difference is now you are placing one toe back lightly touching the ground(or in the air like Jai) to present a balance challenge. These balance challenges will make it so that your muscles will fire differently and thereby recruit additional muscle fibers in search of stability. There is also a lot more core work involved in a one legged deadlift due to this stability factor. Hope this helps

 

[Rose11]

Oh Cathe don't worry about that! I know you are extremely busy and you still manage to always come out with great new workouts for us vid-athletes. Everything you wrote is extremely helpful. I might have to get those 3lbs dumbbells cause I always try to perform the exercises as you do them (trying not to modify them unless I'm losing my form). This always happens to me when I see new exercises. I remember I had to ask you for form pointers when you did side lunges on S&H: Legs & Shoulders and you said "it's like a one legged squat" and when I hear you say that on later videos I remember it was a thread that started here. Thanks for your patience cause some of us freak out when we see what you come up with and then end up surprised when we finally learn what our bodies are capable of.