single leg squats and leg extensions

Arite folks,





I realise though this forum can get very heated, defensive and argumentative, you’re all pretty good eggs, and the wealth of knowledgehere is off the charts.

With that in mind, can I pick your brains. I’ve currently started one leg squats, put into my leg routine, very challenging but great!!(had some minor knee surgery (meniscus trim) months ago.

Are they a good exercise? Also I got rid of the leg extensions, I was doing them a lot but they get a hammering on line in recenttimes as being a waste of time functionally

And also they put pressure on the knee joint, when done moderate to heavily anyway.



Any suggestions as how best to benefit or become good at the squats? At the moment im dong 3 x 5 reps per leg, sitting back on abench fully flexing the hip so as to use the glutes and keep the knee as closeto over the heel as I can.

Hanley

What does your doctor physio say?

You've probably picked the exercise with the single greatest knee stability demand, and potential to go wrong given your issue.

Hanley

Hanley wrote: »

What does your doctor physio say?

You've probably picked the exercise with the single greatest knee stability demand, and potential to go wrong given your issue.

yeah it's fine, surgery was in april and it's taking it's time healing but doing this movement does not cause any pain if that makes sense. I doing loads of stability stuff very well, one leg dead lifts, tons of glute work, swiss ball leg curls, leg press, Romanian dead lifts. all moderate weight with high weights.

just the last few weeks doing leg extensions, of which ive done more than I ever had. my other knee, the good one, has felt kind tight under the knee cap, not sore though. my physio said she's never recommend leg extensions, "the jurys still out on them" were her exact words.

Im not planning on doing full pistol squats, im happy getting to high reps sitting on a bench with perfect form. Ive seen loads of GGA heads post injury in my gym doing this and they fly along, perfect form. Ive never seen one person doing a full pistol, only on youtube.

MD1990

Wouldn't do Leg extensions. They put alot of pressure on your knee & just are not a good exercise imo. Single leg box squats are great they helped me recover from tendonitis in my knee before.

Remmy

MD1990 wrote: »

Single leg box squats are great they helped me recover from tendonitis in my knee before.

Yep same here.

MD1990

MD1990 wrote: »

Wouldn't do Leg extensions. They put alot of pressure on your knee & just are not a good exercise imo. Single leg box squats are great they helped me recover from tendonitis in my knee before.

yes this seems to be a very common remark, thanks.
they're off the lst now, ill stick with single leg box squats.

cheers lads.

Caliden

If you want to ramp up the difficulty you could try pistol squats.

Will take you a while you do them 100% on your own.
Here's a video that goes through different stages of progressions:
https://www.youtube.com/watch?v=7NvOuty_Fnc

Caliden

Caliden wrote: »

If you want to ramp up the difficulty you could try pistol squats.

Will take you a while you do them 100% on your own.
Here's a video that goes through different stages of progressions:
https://www.youtube.com/watch?v=7NvOuty_Fnc

thanks, appreciate it greatly. I saw some lad doing pistols in the gym but as he moved passed parallel, the hip was out and it just look like a disaster waiting to happen. underneath my patella has beet getting sore from loads of leg extensions which made me read up on it (I have major tight quads). this one seems very good. it's tough. I did 3 sets of 5 on my last leg workout just to box height and it's a hard one but if it was easy, we'd all do it. it's a real patience type movement isn't it. what's a good rep and set range to aim for starting off?

Doug Cartel

Caliden wrote: »

If you want to ramp up the difficulty you could try pistol squats.

Pistols are hugely dependent on skill. Yes they require good mobility, coordination and strength to perform them, but I think pistols are better as a way of demonstrating you have these attributes than as a way of improving them.

did these again last nite and got 8 reps each leg x 3 sets.

then did some in the job today with nobody around and was amazed how strong my legs felt and how easy I did them compared to 3 weeks ago.

I'll definitely keep these as part of my regular leg workouts and on conditioning and stretching days.

Caliden

Doug Cartel wrote: »

Pistols are hugely dependent on skill. Yes they require good mobility, coordination and strength to perform them, but I think pistols are better as a way of demonstrating you have these attributes than as a way of improving them.

Well in the video I linked it gives you 4 stages of progression to being able complete a pistol unassisted.

Hanley

Caliden wrote: »

Well in the video I linked it gives you 4 stages of progression to being able complete a pistol unassisted.

Number 4 is the only relevant one tho.

The other 3 don't take into account ankle/body position.

Sure, they might help the pistol, but anyone who can already barbell back squat a decent bit of weight and has good ankle ROM should be able to do one.

Pistols are a bit of a parlour trick anyway. There's much better bi and uni lateral variations for leg strength.

Hanley

Hanley wrote: »

Number 4 is the only relevant one tho.

The other 3 don't take into account ankle/body position.

Sure, they might help the pistol, but anyone who can already barbell back squat a decent bit of weight and has good ankle ROM should be able to do one.

Pistols are a bit of a parlour trick anyway. There's much better bi and uni lateral variations for leg strength.

I kind of agree with you, would be great to do one, just up and down so you can display core strength, hip, glute and leg strength and mobility to be perfect. but I cannot see a reason to lash a set of ten out, time 3 sets.

would it be better to hold a dumbbell to your chest and continue 8-10 box one leg squats maybe?

Like I said, a wealth of knowledge here to draw from.
thanks