my goal to achieve 100 one-legged squats in a row

[andrew112]

I am a tall ectomorph, about 160 pounds, and I can currently do 32 one-legged squats in a row with each leg, but while placing one hand on a desk or holding onto a chair with one hand because otherwise I will lose my balance. the only issue with one-legged squats for me is keeping my balance. otherwise I usually do not have any problems with them. I try to increase by 2 repetitions every other day. any input in improving my balance so that I can do them without holding onto something with one hand would be great.

[rocksupreme]

Originally Posted by andrew112

I am a tall ectomorph, about 160 pounds, and I can currently do 32 one-legged squats in a row with each leg, but while placing one hand on a desk or holding onto a chair with one hand because otherwise I will lose my balance. the only issue with one-legged squats for me is keeping my balance. otherwise I usually do not have any problems with them. I try to increase by 2 repetitions every other day. any input in improving my balance so that I can do them without holding onto something with one hand would be great.

I can balance more easily when I hold a weight at arm's length in front of me. 10kg plates are perfect for me. Still, balance is the thing that sets this skill apart from other exercises, so you really should work to improve your natural balance in the movement. It changes the training effect as well.

You might want to work on improving your ankle and hip flexibility. Actually, "might" is wrong - you need to. I don't know if you are stiff, but I can almost guarantee that you could perform better with increased ankle and hip mobility.

Also work on your abdominal and lower back strength. Things like plank holds can help here. Tightening these muscles during the descent is one of the keys to keeping balance during the pistol.

Also, pay attention to your breathing. You might want to experiment with holding your breath ont he descent and exhaling on the way up.

[rocksupreme]

Oh yeah - I forgot to mention: seriously nice goal.

If you can pull off 100/leg with good form (and no support), you'll be a better man than me.

[Gaz]

Well rocksupreme beat me to it, but pretty much anything to do with balance requires a good strong core. (effectively abdominal and lower back muscles) so any exercises that strengthen those will help with your balance. Planks, crunches, jackknifes etc are all good.

I'll have a look around and see if I can find any other exercises that might help.

[ginkgo]

Get the book on Bikram yoga and practice the balance moves in there. It just takes practice, not more strength. Try keeping your balance while lifting leg in front of you and to the side and to the back.

I never had a problem with balance on one legged squats since I did gymnastics, yoga and martial arts.

[sk8joyful]

Originally Posted by andrew112

I can currently do 32 one-legged squats in a row with each leg,
but while placing one hand on a desk or holding onto a chair with one hand, because otherwise I will lose my balance.

any input in improving my balance so that I can do them without holding onto something with one hand, would be great.

Practicing activities & sports, which improve your core-strength are helpful plus enjoyable...
like pilates, gymnastics, skating, or skiing. I've enjoyed all 4.

[Gaz]

Originally Posted by ginkgo

It just takes practice, not more strength.

Not quite sure I'd agree with your statement there as by practicing you will build up the required strength. Kind of like running a marathon just takes practice at running a little bit further everytime. But, it is the act of practicing that builds up the stamina/strength required to complete the entire thing.

The additional exercises suggested (core strengthening) are more akin to cross-training, which can yield larger benefits than merely spending the same amount of time doing the same exercise over and over.