This is a challenge of a move. It fires the entire body and is essentially a one-legged squat with the other leg elevated on a bench.
More Pars Fitness Coaches Danny V and Christina Ricci show you a one-legged power move that gets your entire body and demands stability and balance.
Builds core endurance and stability
Improves posture integrity and builds leg strength and explosive power
The Set Up & Execution
• Feet hip-width. Dumbells at your sides.
• Begin with your calves against the bench. From there, toe-toe 3 foot-lengths away from the bench.
• Your elevated foot is flat on the bench, and it’s just the top half of the foot.
• With weight in heels, drop straight down, keeping your front knee inside your toe line.
• Keeping your torso upright and engaged through the entire move.
• Drive up through your heels to standing.
• Sit back into the heel to initiate the move.
• Dumbells are essentially going along for the ride.
ADVANCED MOVE: Add a 3-1 tempo to add a challenge to the move. Controlling the negative on the way down and explosively coming up.
Abs are on the entire time. This is a focus on maintaining balance and postural integrity as you squat up and down. If you go beyond the 3 foot lengths from bench, the move becomes a lunge, not a squat move.
Do not allow the weight to move into your toes at any time. If you cannot maintain an upright torso, grab lighter dumbells. If your ankles are tight, modify as needed with your elevated foot.
So let’s make sure you get green checks on these key points:
• 3 foot-lengths from a bench with one foot elevated and top half of this foot flat on bench.
• Squat to parallel, then drive up through your heel, maintaining an upright torso.
• Dumbells are heavy enough to be a challenge, but light enough to keep your torso upright.
• Shoulders are back and down.
• Add a 3-1 tempo to add a challenge to the move. Controlling the negative on the way down and explosively coming up.
Perform 8-10 reps per side. Work up to 3 sets!