This exercise is
one of the absolute best glute-building exercises I have ever
encountered. It combines an effective bodyweight movement
with a great stretch at the bottom. This is an almost magical
combination that can do wonders for your glutes in a very
short period of time.
1.
You will need a solid chair or bench for this exercise. This
is to increase the useful range of motion of the exercise,
which is important for maximizing it's effects. You will also
need to have something solid that you can grab onto. This
can be a railing or a door frame or a pole, etc. Place the
chair/bench immediately in front of this solid object.
2.
Stand on the chair on one leg facing the solid object and
hold onto it at about waist or abdomen level directly in front
of you (after a few reps, you will get a feel for where to
place your hands). Your heel should be close to the back edge
of the chair.
3.
Lower your body as far down as you can go into a one-legged
squat. Your other leg will drop down below the level of the
chair seat behind you. You should feel a great stretch in
your glute. Make sure you continue to keep a firm grip on
whatever you are holding on to. Do NOT touch your other foot
to the ground. This will take tension off the glutes.
4.
Push yourself back up using your glute as much as possible.
This is most easily accomplished by focusing on pushing with
your heel. Also, you can stick your butt out while pushing
back up to really maximize the effect.
5.
Use your grip on the solid object only as much as is necessary
to keep the movement going. If you pull too much with your
arms, you will take tension off the glutes and legs and defeat
the purpose of the exercise.
1.
Dropping down too quickly
Do this movement
slowly and under control. If you drop down too quickly, not
only do you risk injury to the knee, you diffuse much of the
tension that should be placed on the glute.
2.
Do not bounce out of the bottom (no pun intended)
Pause for a count
of 2 at the bottom of the movement. Feel a good stretch on
the glute then reverse the direction without bouncing. Bouncing
out of the bottom could lead to knee injury. It also reduces
the tension you are placing on the glutes.
3.
Don't pull yourself up too much with your arm
Giving yourself
too much assistance with your arm will diffuse the tension
on your glute. Strive to use your arm to balance yourself
rather than to pull yourself up as much as possible. Only
use your arm to pull yourself up when you have to.
4.
Touching the ground at the bottom
Touching your other
foot down will take tension off the glutes. Keep the other
leg suspended in the air while doing this exercise.
1.
Stick your butt out
To focus the exercise
more on your glutes rather than the thighs, stick your butt
out as you push yourself up. This will help focus on the hip
extension function of the glute.
2.
Adding resistance
You may find, after
doing this exercise for awhile, that using only your bodyweight
is not enough. When you get to this point, you have a few
options for resistance.
If you are working out
at home, try loading a backpack up with heavy books. Add
books slowly, increasing as you get accustomed to the
resistance. This allows you to add resistance while keeping
both your hands available for balance and assistance.
Another option is to hold
onto a dumbell with one hand. You should be quite strong
with this exercise before attempting this version. Also,
you should be comfortable balancing yourself while using
only one hand (practice this balancing before using extra
weight).
If you go to a gym, you
may have access to a calf raise machine or squat machine.
If you do, slide a flat bench underneath the shoulder
pads. Use a very light weight to start with until you
get used to the movement. You will be standing on the
bench with your shoulders under the pads just like you
normally would have them during the calf raise or squat
movement. Because you are on a bench, your body will be
higher and you will get resistance during the one-leg
squat movement. You will also be able to balance yourself
by holding onto the shoulder pads. The machine will do
the balancing for you.
3.
Pause at the bottom
To maximize the
stretch you put on the glutes, hold the stretch at the bottom
of the movement for a 2 count. Hold it there until you totally
diffuse all the elastic tension you've built up on the way
down. This will increase the work that your glute must do
to get yourself back up.
4.
Pulling yourself up
As you begin to
tire, you can use your arm to pull yourself up as necessary.
This allows you to keep going far longer than if you were
working on leg power alone. You can use that pull to basically
give yourself forced reps.
That's the Bench Step One-Legged Squat exercise!
Give it
a try and see you'll see exactly how effective it is for building
the glutes!
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