Author Topic: One-leg wall sits  (Read 11670 times)

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Sean0013

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Re: One-leg wall sits
« Reply #30 on: January 18, 2011, 07:53:23 pm »
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I used to do 1 and 2 legged wall sits, but now its impossible for me to hold a 1 legged wall sit, my knees hurt as hell.

Yea man, the position youre put in is not very conducive to using the glute/hams and puts alot of stress on the knees in an awkward position , there are alot of better options discussed earlier in this thread that you may want to try.  It is possible to learn to engage the glutes and posterior chain by isometrically performing a leg curling motion with the working leg, but alot of people will have a hard time doing this, especially with the single leg version, and end up with more knee pain than anything for their troubles.   

Wordx1000 on this. I got my girl to put a little bit of resistance on the sole of my foot while I laid on my back and extended my foot (with the sole facing skyward) up. Basically the same thing with I think and it got my glutes working so much better.
Goals by May 2011

1. Squat 120kg x 8
2. Deadlift 140 kg x 1
3. Jump Hang-snatch 70kg

Progress tracker
http://www.adarq.org/forum/progress-journals-experimental-routines/super-saiyan-()/msg44017/#msg44017

Raptor

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Re: One-leg wall sits
« Reply #31 on: February 18, 2012, 07:49:30 pm »
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I re-read this entire thread and it really opened my eyes on a lot of things. I need to try to get that 1 minute for the glute iso holds and see what happens. My calves usually start to cramp after 20s though - but I will definitely focus on trying to get to 1 minute while maintaining maximum glute contraction for the entire duration of the set.

I'll also give that 3-bounce full to parallel squat for VMO development thing a try.

Thanks again.