A bar cushion can be added to the bar for comfort.
You should be able to perform 8-10 reps with this weight. Beginners should start with bodyweight and progress once comfortable with form.
This space will look different for everyone as we all have different leg lengths and flexibility range.
If there is any discomfort in this step, you are likely too far from the bench. The foot on the bench will be referred to as the “elevated foot. "
When crouching, allow your knee to hit the floor. Looking in a mirror to check your form can be useful during this step.
If performing with bodyweight, place your hands on your hips. If performing with dumbbells, pick them up while lifting your torso. It is okay if your elevated foot’s knee comes off the ground.
Keep a slight bend in the knee for safety and stability. Keep the elevated foot resting on the bench.
Injury or strain may result from an untucked chin, especially while using weights.
To engage your latissimus dorsi, flex your shoulders up and back. You should feel a sort of tightness in your upper back. To engage your core, take a deep breath into your diaphragm. Think of tightening your stomach upwards.
This should look like a diagonal movement rather than straight down. Focus the weight on the heel of the grounded foot. This will start the glute function. Do not lift your toes. Keep your back straight and maintain the 35-degree lean throughout the exercise. Avoid letting your chest fall to your grounded leg.
This creates time for your mind to connect to your muscles, specifically the glutes. Performing an exercise slowly and controlled is much more effective for muscle growth and strength.
This is a diagonal motion. Push into the ground with your grounded heel, this insures glute activation. Avoid lifting your toes.
It is important, especially during single-leg exercises, to perform the same number of reps and sets on each leg. This prevents muscle imbalances that could lead to injury.
