基本信息
| 目标肌肉：股四头肌 | 运动类型：力量 | 所用器械：徒手/自体重 |
| 力学：复合 | 发力类型：推 | 经验水平：初学者 |
| 相关部位：小腿, 臀大肌, 腘绳肌 | ||
动作图解
目标肌肉群
Set up for the one leg bodyweight squat by standing about 2-3 feet in front of a flat bench, facing away from the bench.
Cross your arms across your chest for stability. Nowcarefully extend your right leg behind you and place the top of your foot securely on the bench.
Keeping your eyes facing forwards slowly lower your body down by bending at the left knee. Don't lean forward as you come down. Your buttocks should drop straight down.
Squat down until your left thigh is parallel with the floor, and then slowly raise your body back up by pushing through your heel.
Do not lock the knee out when you stand up.
Repeat for desired reps and then repeat using your right leg.
The same principals apply to the bodyweight squat as apply to the regular squat. Keep your back straight, eyes facing forwards, chest out, and don't let your knees come forward as you squat down.
