Substitution for 1-legged squats?

[fitlulu]

Hi Cathe!

I did Butts & Guts this morning (got a real butt-kicking for Christmas!), and had a lot of trouble with the 1-legged squats. I have a bunion that just kills me with these from flexing my foot too much when it's behind me on the step. I did static lunges instead, but thought I'd check with the expert for any better suggestions. Any better suggestions, expert???

Hope you're having a wonderful Christmas with your family! Your boys are adorable!

--Sharon

 

[Stacy]

I sub in a modified one-legged move that Cathe does in the floor work section of Gym Styles. It uses the stability ball and you lay against it with one foot on the floor and that leg bent at the knee and you raise your other leg off the ground and keep it straight. While that leg is elevated you do "one legged squats/lunges" with the other bent leg. Hopefully, if you dont have GS you can figure out what I'm talking about!

 

[kathryn]

Not Cathe (obviously!) but I'd suggest what is usually called a '1-legged squat". Get in squat position with legs together, drop down and lift one leg off the ground, keeping it up through the sets (you will have to go light on this move, especially at first, because the balance challenge adds to the difficulty). You can also lightly tough your toe to the floor, just for balance, but without any weight on the leg (you should always be able to lift that foot off the ground). Make sure to push through the heel of the working leg.

It might be easier (balance-wise) to do this move wearing a weighted vest than using weights, as you can then move your arms into a position that helps your balance: hands on hips or arms out to the sides like an 'airplane').

Often, this move works best with a slow pace.

HTH!

 

[fitlulu]

Stacy & Kathryn--

Thanks for the suggestions. I've done both of those moves before, but they just slipped my mind.

--Sharon